This exercise was developed specifically for the rehabilitation of patellofemoral symptoms. Sit on the floor and flex the unaffected knee until the heel of the foot is in line with the painful knee. Lean forward and hug your good knee. Keeping the painful knee extended pull your ankle back towards you and turn your foot out to either 2 or 10 o’clock (depending on whether you are working on your right or left knees). Lift the heel up off the ground and hold for 5 seconds. Repeat this 20 times per day. To make the exercise easier pull the heel closer to your butt. To make it harder slide the heel away from your butt. Be sure and stay leaning forward!