🦵 Knee Pain
Patellofemoral pain (kneecap tracking)
Aching around/behind the kneecap; worse going downstairs, squatting or after long sitting ('moviegoer's knee').
One daily isometric hold — a 45-second wall-sit or Spanish squat.
Isometrics quiet kneecap pain almost immediately and need no gym — one hold a day beats a forgotten six-exercise sheet.
Move — the mechanics that fix it: VMO & hip strengthening
Quad (especially VMO) and glute strengthening 3×/week — Spanish squats, step-downs, side-lying abduction; progress load as pain (≤3/10) allows.
- Bodyweight Squat
- Double Leg Butt Kick
- Fast Skipping
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
Daily nutrient targets: protein: 100g (goal), omega3: 2000mg (goal), vitamin: 300mg (goal), glycine: 10g (goal)
Stack — evidence-ranked compounds
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Vitamin C (Ascorbate) — ★★★★☆
- Glucosamine + Chondroitin — ★★★★☆
- Creatine Monohydrate — ★★★★★
- Whey / Casein Protein — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes knee pain?
Patellofemoral pain (kneecap tracking). Aching around/behind the kneecap; worse going downstairs, squatting or after long sitting ('moviegoer's knee').
What exercises help knee pain?
Key movements: Bodyweight Squat, Double Leg Butt Kick, Fast Skipping, Isometric Chest Squeezes.
What should you eat for knee pain?
Foods that support it: Salmon (cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Kiwi fruit, Sardines (canned in water).
What supplements help knee pain?
Evidence-ranked options: Collagen Peptides (+ Vitamin C), Omega-3 (EPA/DHA), Vitamin C (Ascorbate), Glucosamine + Chondroitin, Creatine Monohydrate.