This study concluded that using hip exercises are superior to knee exercises. They exercises the patients 3 times a week for 8 weeks. The exercises that worked best were for the hip adductors and external rotators. Here’s a video on how to exercise the hip abductors, and another one for strengthening the hip external rotators. ~ Dr. Broussard
Posterolateral Hip Muscle Strengthening Versus Quadriceps Strengthening for Patellofemoral Pain: A Comparative Control Trial
Archives of Physical Medicine & Rehabilitation
May 2014 Volume 95, Issue 5, Pages 900–907
Khalil Khayambashi, PT, PhD
Abstract
Objective
To compare the efficacy of posterolateral hip muscle strengthening versus quadriceps strengthening in reducing pain and improving health status in persons with patellofemoral pain (PFP).
Design
Comparative control trial.
Setting
Rehabilitation facility.
Participants
Persons with a diagnosis of PFP (N=36; 18 men, 18 women).
Interventions
Patients were alternately assigned to a posterolateral hip muscle strengthening group (9 men and 9 women) or a quadriceps strengthening group (9 men and 9 women). The posterolateral hip muscle strengthening group performed hip abductor and external rotator strengthening exercises, whereas the quadriceps strengthening group performed quadriceps strengthening exercises (3 times a week for 8wk).
Main Outcome Measures
Pain (visual analog scale [VAS]) and health status (Western Ontario McMaster Universities Osteoarthritis Index [WOMAC]) were assessed at baseline, postintervention, and 6-month follow-up.
Results
Significant improvements in VAS and WOMAC scores were observed in both groups from baseline to postintervention and baseline to 6-month follow-up (P<.001). Improvements in VAS and WOMAC scores in the posterolateral hip exercise group were superior to those in the quadriceps exercise group postintervention and at 6-month follow-up (P<.05).
Conclusions
Although both intervention programs resulted in decreased pain and improved function in persons with PFP, outcomes in the posterolateral hip exercise group were superior to the quadriceps exercise group. The superior outcomes obtained in the posterolateral hip exercise group were maintained 6 months postintervention.