There are numerous causes and risk factors that contribute to knee patellofemoral pain syndrome. Weakness in the quadriceps and gluteal musculature is often associated with patellofemoral pain syndrome. This can lead to abnormal mechanics during tasks such as running and squatting which can cause a breakdown of cartilage. It is often associated with training plan errors as well, including a lack of variability within the exercise program. This condition is more common in females and can affect individuals of all ages.
how physical therapy can help:
Physical therapy can help reduce pain and discomfort caused by patellofemoral pain syndrome. A physical therapist will identify potential root causes and develop a treatment plan to address the impairments that are contributing to symptoms. This may include manual therapy techniques, stretching, strengthening drills, and addressing mechanical faults. A physical therapist will work with you to reduce pain and get you back to participating in activities without difficulty.
exercises that may help reduce pain:
If you experience more pain with these exercises, hold off from that particular movement.
Couch Stretch – The Couch Stretch is an effective exercise for alleviating patellofemoral pain syndrome. This stretch targets tight quadriceps and hip flexors, which can contribute to patellofemoral pain syndrome. It is recommended to perform this stretch for 2 minutes on each side, repeating 1-2 times a day, to maximize flexibility and reduce stress on the patella.
The Standing Glute Med Isometric – The Standing Glute Med Isometric is a therapeutic exercise targeting the gluteus medius muscle. While standing next to a wall, lift your leg up to about 90 degrees. From here, push your leg into the wall and hold for 5-10 seconds. Aim for 2-3 sets of 10-15 repetitions to strengthen the hip.
Bulgarian Split Squat – Start in a lunge position with the trail leg elevated on a box or step. From this position, perform a squat at a controlled pace. You can make this more challenging by going slow on the way down and adding a 2-3 second pause at the bottom. Feel free to hold onto a weight to make it more challenging as well. Try to do this for 2-3 sets of 10-15 reps.
your knee pain may not be caused by your knee!
i’move takes a medically informed approach to reduce knee pain and improve mobility with consistent, life-changing success. Our full-body analytics treat the whole source of your knee pain, not just the symptoms. Then, we build a custom knee-pain treatment program with the same therapist to help you through your entire healing journey. Check out three-part knee pain video series below to learn how stretching other parts of your body may help reduce your knee pain!
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