Pain around your kneecap? Why getting stronger is worth a try

A large review looked at whether getting stronger is linked with less kneecap pain.

What the research found

This meta-analysis pooled 82 trials (over 4,000 people) with patellofemoral pain, which is pain around or behind the kneecap. Improvements in strength, particularly in the thigh (quadriceps) and hip muscles, were linked with less pain and better function.

Confidence in the evidence was mostly low to moderate, and these are associations, so strength may not be the only reason people improved.

Our take

This fits with what we see in the gym. Building strength around the hips and knees is a solid foundation for managing kneecap pain, and it's something you have a lot of control over.

It doesn't need to be complicated either. Exercises like sit-to-stands, step-ups and bridges are common starting points, progressed gradually at a level your knee can handle.

What this means for you

If you have kneecap pain, getting stronger is well worth putting on your list.

References

Nunes, G. S., Solner, M. W., de Oliveira, J., Wageck, B., & Dangui, A. J. M. (2026). A systematic review with meta-analysis of the association between changes in muscle strength and clinical outcome changes in patellofemoral pain. Sports Medicine, 56(11), 2717–2731. https://doi.org/10.1007/s40279-026-02473-w

Written by

Samuel Bulten

Exercise Physiologist | Masters in Medicine (Pain Management)

Director, Adapt Movement

Disclaimer

This information is for educational purposes only and is not a substitute for personal medical advice. These blogs are written by Sam Bulten and represent his opinions and insights and are based on his experience and interpretation of the research. As Sam is a human, these opinions and insights are not absolute truths.