Level 3 Exercise 1: Wall-sit dynamic Exercises for patellofemoral pain syndrome

**Caption:** “Ever wonder how a patella dislocates? 🤔 Let’s break it down! The patella, or kneecap, sits in a groove at the lower end of the thigh bone and slides up and down when you bend or straighten your knee. However, a sudden twist or direct blow can force the patella out of this groove, causing it to dislocate. This often happens during sports or activities that involve quick direction changes or impact. If you’ve experienced a patella dislocation, seek medical attention for proper treat

🏃‍♀️👟 Runner's Knee (Patellofemoral Pain Syndrome) 1. What it is: Pain 🥺 around the kneecap (patella) 🦴, especially when running, squatting, or going up/down stairs 🚶‍♀️🏔️. 2. Why it happens: •Overuse 🏃 ➡️ too much repetitive motion. •Muscle imbalance 🦵, tightness ⚡, or misalignment 🧩 around the knee. •Weak hips or weak thigh muscles 💪 can make the knee work extra hard 💥. 3. Common symptoms: •Pain when bending the knee (squatting 🏋️, jumping 🐇, or running 🏃). •Pain after sitting fo