Ice your knees for 10 to 20 minutes after activity. This can ease the pain and speed up healing. To keep your hands free, use an elastic wrap to hold the ice pack in place. Keep exercising to get better. Patellofemoral pain can be hard to treat, and your knees won't get better overnight.
Some people are lucky and get better quickly.
But it might take six weeks or even longer for your knee to get better. You'll be less likely to get this pain again if you stay in good shape, but don't make sudden changes in your workouts. Here are some exercises to help your knee pain. After you do all the exercises as shown in the drawings, reverse your position and do the exercises with your other leg, so both knees get the benefit of stretching. Position yourself as shown.