I suffer from anterior knee pain and have done for the last year or so.
Its not particularly debilitating in day-to-day life but it does put me off lower body workouts and cardio and I’d really rather be without it, so I’m going to try to do a comprehensive rehab routine and try to sort it out.
Currently I have it mildly constantly and it comes on intensely for a few days after any kind of leg exercise. The worst things for it are sprints and squats, but everything else hurts too.
I have read a lot in articles and on forums about knee rehab and I have thought through what could be causing it for me. I have read a lot about poor ankle and hip mobility causing anterior knee pain, and I know my ankle mobility is good so I think it could be due to hip mobility. I also have completely flat feet which I know can cause it and I have poor glute activation as well which can be linked.
I am aware that its possible only one of these is causing my pain but I am taking the approach that too much is better than too little and so I am trying to improve all areas.
Here is my rehab workout routine:
Hip circles (not sure proper name - look like a dog peeing) 3x10
Leg swings front to back 3x10
Leg swings side to side 3x10
Glute bridge (glute act.) 3x20
Mini-band side steps (glute act.) 2x10
TKE - step up on platform (2x10)
Barbell hip thrust (strength) 3x5
Upper body exercises
I do this 3 times per week.
Other general things I do to help are I wear knee sleeves whenever I do anything that puts extra weight through my knees and I do all my lower body rehab stuff barefoot (meant to help with flat feet).
I would just like to know if I have missed out anything important or if I am doing anything stupid? And also any info on people with similar experiences.
Any help at all would be greatly appreciated. Thank you for your time.