For patellofemoral (under/around-kneecap) irritation — release hips, quads & calves, improve ankle mobility, gently strengthen. Expand a card for its timer and embedded video; finishing a timer checks the exercise off automatically. Progress saves in this browser.
⏱️ Transition between steps:seconds (time to switch sides / get in position — 0 = none)
While your knee settles
Avoid for now
Deep lunges & deep squats
Sitting in a deep knee bend / kneeling
Aggressive couch stretch or kneeling quad stretch if painful
Pushing through dancing pain
Fast, explosive push-offs
Use caution
Deep quad stretches with full knee bend — skip if they cause under-kneecap pain
Foam rolling: stay on the muscle, never press on or near the kneecap
Stairs & long sitting with bent knee — break it up, straighten the leg often
See a doctor if
The knee keeps giving way, you can't fully bend/straighten it, there's swelling, or you can't bear weight (per Mayo Clinic). Instability that persists is worth getting examined — this routine is general guidance, not a medical diagnosis.