so, I have what is called “movie goer’s knee” or “patellofemoral-pain-syndrome”.

http://www.mydr.com.au/sports-fitness/patellofemoral-pain-syndrome-kneecap-pain

My doctor said I got this from lack of exercise due to my sit down job and recommended me to get exercise regularly and the pain would go away. I worked on this doing leg lifts and riding the bicycle and the pain went away but it is back now because my efforts started to slide. I don’t have access to a gym nearby and want to exercise my legs on a regular basis while I can watch a movie or something so I don’t get bored. My body frame is such that I don’t need to lose weight or need to build muscle. I would like to get some exercise indoors instead of riding a bicycle and don’t have room for a stationary machine except for loose dumbbells. I remember when I went to a personal trainer years ago, 90% of the work he had me do was holding dumbbells, using a workout bench, doing lunges, squats, or standing with dumbbells in hand.. I am wondering if just doing squats or lunges without holding weights would be good for me? I think I just need to exercise the quadriceps and cycle the knee caps to make the pain go away. My doctor said for my condition I could snowboard and I wouldn’t hurt anything internal though I would probably feel pain afterwards. I think lunges or squats would do the trick but thought I’d check here to see if there were would be any helpful replies.

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