I started a step aerobics program and now I can’t go up or down steps at home because of pain in the front of my knee around my kneecap.

It sounds as though you have irritated your kneecap, something we call Patellar Pain Syndrome. Some individuals seem to be more prone to this based on their own knee and leg anatomy. Once the patella is irritated, any flexed knee activity (i.e. stairs, sitting for long periods like in a movie, and certain exercises like leg extensions or lunges) can cause pain. Patellar Pain Syndrome is also a common runner’s problem.

You should first stop the offending activity, ice your knee regularly, and take Advil, Aleve or other NSAID. Stop any leg extension, lunges or squats and substitute straight leg lifts (quadriceps isometrics). Also focus on stretching your hamstrings, quads, and ITB (outer thigh). Gradually resume your training and if symptoms recur see a Sports Medicine Specialist who will examine your knee, check your overall leg alignment (including your feet and the possible need for orthotics), and review your training program to see why you are getting in trouble.

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