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PFPS (Patellofemoral Pain Syndrome) usually happens due to muscle imbalance, poor patellar tracking, weak hip/quadriceps muscles or flat feet biomechanics. Since both knees are involved, focus should be more on strengthening and load management rather than only braces or medicines. Helpful exercises you can start at home: • Straight leg raises • Quadriceps isometrics • Clamshells and hip abductor strengthening • Glute bridges • Mini squats within pain-free range • Hamstring and calf stretching Avoid deep squats, excessive stairs, running and sitting cross-legged for now. A patellar support knee brace/open patella brace may help temporarily during activity, but it is not a permanent solution. If you have flat feet or excessive pronation, soft arch support/medial arch insoles can also reduce stress on the knees. Supportive footwear is equally important 👟 Regarding medications, pain relief medicines should only be taken after doctor consultation, especially if pain is frequent or severe. Physiotherapy remains the main treatment for long-term improvement.

PFPS is usually due to muscle imbalance & poor patellar tracking, and it’s very manageable with the right exercises. Start with: ✔️ Quadriceps (VMO) strengthening – straight leg raise, terminal knee extension ✔️ Hip strengthening – glute bridges, side leg raises ✔️ Hamstring & calf stretching ✔️ Avoid deep squats, running & stairs overload Support: ✔️ Simple patellar support brace can help temporarily ✔️ Arch support only if you have flat feet

For PFPS condition you need to check your vit. D3 levels first, then it need an assessment to find out the underlying cause,. Start with Quadriceps & VMO strengthening, avoid deep squatting & Stairs.

Take pain meds like diclofenac sos for the pain control if there are no contraindications. brace: patellar tracking brace or patellar support Exercises:Strengthening Exercises: 1.Clamshell 2. Wall Squat 3. Dynamic squat Quadriceps sets Hamstring wall stretch It band stretching

Hey there! As I can check you are 25 years. Start with applying ice pack . And gradually start with quadriceps strengthening exercises. You can use tynor knee cap (I prefer this brand ). Regards Your physio

⚠️ Disclaimer This advice is based on the information provided and is for educational purposes only. It does not replace a physical examination or medical diagnosis. Knee pain like PFPS is very common and completely manageable 👍 But the key point is — not all knee pain is the same. Your pain may be due to: Muscle imbalance Poor kneecap tracking Foot mechanics (like flat feet) Lifestyle or activity habits 👉 That’s why one-size-fits-all advice doesn’t work here.

Consult in person with nearby physiotherapist for proper assessment to suggest proper treatment

Check out the vitamin D and Calcium levels. Avoid climbing stairs and floor sitting. Do strengthening exercises like sitting on the chair, extending one leg hold for 5 sec. Repeat for ten times each leg alternatively.

Hi Rest your knees Ice packs will be helpful followed by compression ( support) n elevation

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Hi please take an online consultation for more details information and correct diagnosis and right treatment.

Please do not blindly follow online exercises. Every body is different, and doing the wrong exercise can sometimes make your pain worse. It is always better to consult your nearby physiotherapist for a proper assessment and diagnosis. A physiotherapist will understand your condition and provide a personalized (tailored) exercise program that is safe and effective for you. Right guidance at the right time helps you recover faster and prevents future problems.

Consult nearby physiotherapist for proper assessment