Tag a friend with runners knee pain or post-op knee surgery! . The Kneecap or Patella is vital for improving knee health. When this joint (Patellofemoral joint) is hypomobile or stiff- knee pain may result, often known as runners knee (patellofemoral pain syndrome). Stiffness in this joint also often manifests after knee surgery. . This joint is very easy to self mobilize: -First, begin sitting up with the leg to be mobilized completely straight with the quad muscles relaxed. This will maximize the ability for the patella to move -I like to go with 2 fingers on each side, if very stiff you can leverage your palm to create additional force -Shown here is patella movement in the 4 main motions (superior/inferior/lateral/medial). Key Work into different positions and find your restriction.