This document provides a structured rehabilitation program for anterior knee pain (pain around or under the kneecap) and should be followed under the direction of a physiotherapist. It explains common aggravating activities (such as prolonged sitting with the knee bent, stairs, squatting and jumping) and focuses on improving strength, neuromuscular control, muscle activation, and biomechanics without flaring symptoms. The program includes progressive quadriceps, hip and core strengthening, alongside daily stretching, with clear guidance to progress exercises gradually and avoid aggravating loads in the early phase (including limiting impact activities such as running and jumping).

Your plan may differ. Follow the instructions you receive from Dr Shatrov.