Quick movement check
- Use a rail and perform a shallow step-down or small single-leg bend.
- Notice symptoms, balance, and side-to-side differences.
- Repeat more slowly or with a smaller range.
- If the task becomes easier, use that version as the starting point.
Movement options
- Supported single-leg balance: keep the whole foot comfortable on the floor and use fingertip support as needed.
- Slow step-down: lower from a small step with control, then use both feet to reset.
- Sit-to-stand with target: rise from a chair while guiding the knee toward a comfortable target in front of the foot.
- Lateral weight shift: move the pelvis over one foot and return without rushing or gripping the toes.
Reassess
Repeat the original task at the same depth and speed. Look for an easier, more confident repetition rather than forcing perfect alignment.
Open the patellofemoral pain decision guide