033 - Patellofemoral Pain: Strength Isn’t Always the Missing Piece

Apr 8

Fix the Knee, Not the Noise: What Actually Works for Patellofemoral Pain

Patellofemoral pain (PFP) is one of the most common—and most misunderstood—sources of anterior knee pain, especially in tactical athletes, military trainees, and lifters.

This study tested whether an evidence-based exercise protocol could make a measurable difference in function, pain, and movement mechanics for those with chronic PFP.

The short answer?

Yes. And it only took 6 weeks.

What the Study Did

Participants: 61 individuals with chronic PFP
Intervention: 6-week, progressive home-based exercise program
Focus: Targeted hip and knee muscle strengthening, proprioception, and movement retraining
Comparison: Standard physical activity advice (control group)

Key Outcomes

All measured outcomes improved significantly in the exercise group:
- 🔺 Function (via KOOS and Kujala scores)
- 🔺 Movement control (reduced dynamic valgus)
- 🔻 Pain levels
Improvements were not just pain reduction, but also included:
- Biomechanical corrections during tasks like single-leg squat and step-down
- Long-term carryover in neuromuscular control
Control group? No significant improvements.

Tactical Implications

1. Target the Chain, Not Just the Knee

Hip strengthening is critical. Weak glutes = poor femoral control = increased patellofemoral stress

2. Corrective Exercises Work—But Only If Specific

Exercises must target known dysfunctions (e.g., valgus collapse, poor eccentric control)

3. Home Programs Can Deliver

When based on evidence and progression, not random YouTube rehab

4. You Don’t Need 6 Months

This protocol worked in just 6 weeks = time-efficient training matters

Stay Thick.

Greaves H, Comfort P, Liu A, Lee Herrington, Richard Jones. How effective is an evidence-based exercise intervention in individuals with patellofemoral pain?. Phys Ther Sport. 2021;51:92-101. doi:10.1016/j.ptsp.2021.05.013

Benjamin Kozak