Quick movement check
- Perform a comfortable sit-to-stand or shallow squat.
- Notice pain, balance, heel contact, and where effort is felt.
- Repeat with light hand support or a slightly wider stance.
- Compare the response instead of trying to make every repetition look identical.
Movement options
- Box squat: sit back to a stable chair or box, pause lightly, and stand without dropping or bouncing.
- Supported split squat: hold a rail and lower only through a comfortable range while sharing pressure across both feet.
- Hip hinge practice: move the hips toward a wall and return, keeping the feet grounded.
- Tempo squat: lower for three seconds, pause briefly, and stand at a speed you can control.
Reassess
Repeat the original squat or step. A useful option should improve comfort, balance, confidence, or control without creating a new symptom.
Examine patellofemoral pain evidence