Joint · Strengthen, don't avoid
Knee Pain
Condition · Anterior Knee Pain / Patellofemoral Syndrome
Knee Pain
Anterior Knee Pain / Patellofemoral Syndrome
People with pain during squats, stairs, or prolonged sitting
Training Protocol
Quad strengthening (especially VMO) via terminal knee extensions, step-ups, wall sits. Progress slowly to partial squats → full squats. Strengthen glutes (hip thrust, clam shell) to reduce knee valgus. Box squats reduce shear force while building strength.
Nutrition Strategy
Collagen peptides (15g/day with Vitamin C), glucosamine + chondroitin (evidence mixed but low risk), omega-3.
What To Avoid
Deep jumping/plyometrics initially, leg extensions at full ROM with heavy load, ignoring glute weakness.
Recommended Program
Based on this condition, the best-fit program from FitnessByMaddy is: 40+ Strong. See all programs →
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