Causes: Maltracking, weak quads/imbalanced thighs. Tip: Strengthening the muscles around the kneecap brings stability and quadriceps stabilisation is important. Do the exercises as mentioned and try the massage that I will send you. ( pain around knee cap, knee pain exercises, knee pain relief exercises, yoga for knee pain, yoga for knee cap pain, leg pain, patella pain, knee cap exercises, yoga for legs strengthening, legs strengthening, calf pain) | Aditi Yoga