Step Down Exercise - PFPS protocol
Channel: Spire Injury Clinic
Date: 27/01/2023

Step down is a great exercise for hip stability, core strength and is part of a stage 2 protocol of Patellofemoral Pain Syndrome. (PFPS) 

The step down exercise is performed by standing on a step. Lower the foot of the uninjured leg to touch the floor stepping down. Then raise the foot back onto the step and repeat the step down process. 

When stepping down check for knee position and stability of the entire body. If the knee tracks inwards or the body is unstable during the step down reduce the step height.

PFPS is a common condition that particularly can effect runners. It has an insidious onset (gradual over time with no real incident to cause it) and can become debilitating. It normally shows itself with knee pain when squatting, knee pain after running, knee pain whilst running, knee pain when bending and knee pain after squats.

PFPS knee pain is treatable and I have put together a range of PFPS exercises. these will all be placed in a playlist or hosted on my website. https://spireinjuryclinic.com/pfps