Do you have pain in the front of your knee? This pain is called patellofemoral pain, and it can have many origins. I invite you to stay until the end of the video to find out more about this condition and what exercises are available to solve it. 0:00 INTRO Patellofemoral pain, also called runner's knee, manifests itself under or around the kneecap. It is one of the most common complaints of knee pain in consultations. In fact, up to 23% of people report pain in this area each year. This term, patellofemoral pain, encompasses the terms patellofemoral syndrome or patellofemoral syndrome, which were previously used. So if any professional has labeled your pain in this way, just know that these exercises are also for you. Regardless of whether you have a diagnosis or not, if you simply suffer pain in front of the knee, I encourage you to complete them as they will surely be of great help to you. 1:55 EQUIPMENT To perform the exercises you will need an elastic band and a chair. 2:01 FIRST EXERCISE Take a rubber band and tie a knot between both ends. Place it on a table leg or a door. Put the leg on the other side so that the elastic band is behind your knee. Step back a little to put tension on the elastic band. Start with your knee bent, extend your knee backwards pushing against the elastic band until your knee is fully extended. At the end of the movement, lift the tip of your foot up. Hold the position for 5 seconds, feeling the contraction of your quadriceps. The opposite leg should remain slightly forward and flexed. The pelvis cannot move to compensate for the movement. Complete 10 repetitions with me. 4:09 SECOND EXERCISE For the second exercise, place the elastic band around both legs at the knees. Do a squat, bending your knees about 60º. Hold this position throughout the exercise. Then, spread one of your legs as far to the side as possible, plant your foot, and hold for a few seconds. Return to the starting position and repeat. Complete 10 reps with your left leg. Then repeat another 10 reps with the opposite leg. 6:33 THIRD EXERCISE For the third exercise, you'll need a chair. Position yourself as if you were going to sit on it. Raise one leg and your arms to serve as a counterweight. Sit down slowly, controlling your descent. Rest for a few seconds while sitting, and then get up again using only the strength of one of your legs. This exercise is pretty tough. I'm not going to lie to you. You can make it easier by putting one or two cushions on the chair to make the descent less difficult. Complete 10 reps with me. Then complete another 10 reps on the opposite side. 9:23 FOURTH EXERCISE Fourth and final exercise. Stand up, place the elastic band at ankle level. You can use a clamp or tie a knot to adjust it to the desired length. Make sure the band is tight from the start. Lift your left foot off the ground, move it sideways to 9 o'clock, touch the ground and hold for a few seconds. Return to the starting position, and point your foot towards 7.30, touch the ground and hold. Starting position, then move your foot back to 6 o'clock. Touch and hold. These 3 positions constitute one repetition, so we are going to repeat them 6 times on the left side. Then we repeat another 6 times on the right side. This time, going clockwise, lift your foot towards 3 o'clock, hold, and return to the starting position. 4.30, touch the ground, and return to the starting position. And 6 o'clock behind, touch and return. 13:13 DOSAGE My sincere congratulations my friend, you have completed 4 exercises to improve your pain and the health of your knee. In principle you should complete 3 sets of 10 repetitions of each exercise, however, feel free to add more sets of exercises if you want to spend more time on it. Put in the effort and repeat the routine 4 or 5 times a week, I will be here waiting for you again when you need it to help you maintain your good health. 13:33 OUTRO I hope you enjoyed the video, that you share it with those older people who may need it and that you come back soon to see some of my other videos