WRFL partner Physioplus will be sharing tips each month on how to cope with injuries, today we learn about exercising.

Exercise in patellofemoral pain and knee injury: Important knowledge! Michael Ranger - APA Sports Physiotherapist

Expert exercise selection is important. If rehabilitation is painful or provokes and injured joint, we know results will be poor and compliance even poorer.  Patellofemoral joint (PFJ) pain is a challenge - we know strong quadriceps are essential, but how do you strengthen them without overloading the PFJ?

Research shows that the PFJ has the least amount of stress during 45-90 degree open kinetic change exercises (knee extensions in sitting in outer range quadriceps position), and with 0-45 degree closed kinetic chain exercises (mini squats in standing in inner range quadriceps position) 
Powers et al (2014). The addition of bands to a mini squat engages the hip external rotators and abductors. This has been shown to optimise symptoms and lower limb biomechanics in patients with PFJ pain Miera & Brummit (2011). At Physio Plus, we choose our therapeutic exercises wisely!

Michael works at our Footscray clinic. Referrals can be made by phone, walk-in, online or email found here.


Comment Guidelines: The SportsTG Network is made up of players, families and passionate sports followers like you who have a strong opinion about sport. That's great - we want you to have your say and share your thoughts with the world. However, we have a few rules that you must follow to keep it fun for all. Please don't be rude, abusive, swear or vilify others. Apart from some pretty serious sport sanctions, we also can ban you and report you if things get out of hand. So play fair and have fun, and thanks for your contribution.

WRFL Sponsors


Contact Us


Phone: 9315-5400


Business Hours: 9am-5pm Mon-Fri