12/10/2025
Research on patellofemoral joint loading across 35+ weight-bearing exercises provides a clear ranking of movements from lowest to highest load. Tier 1 represents the lowest joint loading and is often used in early rehabilitation or during higher symptom irritability.
Tier 1 Exercises:
1️⃣ Walking
2️⃣ Low step-up
3️⃣ Partial squat (to ~60°)
4️⃣ Low step-down
5️⃣ High step-up
6️⃣ Two-leg repeated lateral jumps (fast)
7️⃣ One-leg repeated forward hops (fast)
8️⃣ Two-leg repeated forward jumps (fast)
These movements form the foundation for gradual, controlled exposure to load before progressing to higher-demand tiers. Keep an eye out for the tier 2 and 3 exercises soon.
