Patellofemoral Pain Syndrome and Rehabilitation Exercises
- Stand facing the door on the leg without tubing and bend your knee slightly, keeping your thigh muscles tight. While...
- Turn 90 degrees so the leg without tubing is closest to the door. Move the leg with tubing away from your body. Do 3...
- Turn 90 degrees again so your back is to the door. Move the leg...
Full Answer
Do you have patellar tracking disorder or knee out of alignment?
Treatment. The best treatment for patellofemoral syndrome is to avoid activities that compress the patella against the femur with force. This means avoiding going up and down stairs and hills, deep knee bends, kneeling, step-aerobics and high impact aerobics. Do …
How do you treat patellofemoral pain syndrome (runner's knee)?
If you’ve been told you have patellar tracking disorder or a kneecap out of alignment, possibly with patellofemoral pain syndrome, you’ve probably devoted hours to trying to alleviate the pain. A quick Google search will tell you that to fix patellar tracking issues, you should perform exercises that target the vastus medialis oblique (VMO) – your medial quadriceps muscles.
How should I exercise if I have patellar tracking disorder?
Patella Femoral Syndrome (PFS) Rehab Protocol Rehabilitation Guidelines NOTE: Advancement to next phase is determined on individual clinical presentation and not time based. Phase I – Acute Phase Goals: Decrease effusion/pain Restore pain-free knee ROM Initiate volitional quadriceps contraction
What is patellofemoral tracking syndrome?
Common names for Patellofemoral Pain Syndrome (PFPS) are Chondromalacia patella, anterior knee pain, runners knee, patellofemoral tracking disorder. *Now just a quick clarification: Chondromalacia Patella is not PFPS. Chondromalacia Patella is commonly over diagnosed and is when the articular cartilage on the undersurface of your knee cap is damaged.
Why does my patella hurt?
The condition is typically attributed to too shallow of a groove in the femur, where your patella normally sits. Other commonly cited causes include damaged cartilage under the patella and issues with tense or loose musculature surrounding the knee [ 2 ].
How to rehabilitate a knee?
To rehabilitate your knee, you must treat the system as a whole – not just the individual symptoms. That means you can just focus on the pain at the front of your knee, because while that is a symptom of a problem, it isn’t what’s causing the problem. Focusing your energy here won’t get you very far.
What is it called when your kneecap is out of alignment?
If you’ve been told you have patellar tracking disorder or a kneecap out of alignment, possibly with patellofemoral pain syndrome, you’ve probably devoted hours to trying to alleviate the pain.
Who is Eric Wong?
Eric Wong (aka Coach E) is the founder of Precision Movement and has a degree in Kinesiology from the University of Waterloo. He's been a coach since 2005 and spent his early career training combat athletes including multiple UFC fighters and professional boxers. He now dedicates himself to helping active people eliminate pain and improve mobility. He lives in Toronto (Go Leafs Go!) with his wife and two kids and drinks black coffee at work and IPAs at play. Click here to learn more about Eric.
What is PFS in knee?
Patello-Femoral Syndrome (PFS) is an irritation under the knee cap (Patella) and the surrounding tissues due to increased compression.There can be pain around or under the kneecap and sometimes in the back of the knee. Painful activities may include:
How to stretch your hips?
Hold onto a wall or chair on the side you want to stretch. Lean your hips towards the chair or wall until you feel a stretch on the side of your hip. Hold 30-60 seconds, repeat 3-4 times per day.
How to stretch your buttocks?
Place your foot on a chair behind you. Gently tighten your buttocks and feel the stretch on the front of the thigh. Hold 30-60 seconds, 3-4 times per day.
What is the best treatment for patellar tracking?
Physical therapy. A licensed physical therapist may be able to provide pain relief and improvement for your patellar tracking disorder. A physical therapist will give you strengthening exercises, concentrating on the quadriceps. This is a group of four separate muscles in your thigh that control knee extension and flexion.
How long does it take to get back to patellar tracking?
Home remedies and physical therapy can usually get you back to them within a few weeks to months.
What is the medical term for the kneecap?
Patella is the medical term for your kneecap. Patellar tracking disorder (or patellar maltracking) describes movement of your kneecap that isn’t aligned, like your kneecap moving sideways. It can usually be relieved with exercises and physical therapy. The kneecap is a separate bone that’s attached to your thigh bone ...
What does it mean when your knee is bending?
a popping, grinding, slipping, or catching feeling when you bend your knee. Pain varies depending on the severity of the disorder. An example of a severe case of a tracking disorder is a dislocation. If the patella is completely dislocated, you’ll usually feel a lot of pain.
What causes knee pain?
structural problems in your knees or leg alignment, such as a shallow trochlear groove. Although patellar tracking disorder is a common diagnosis for knee pain, there’s controversy over whether it’s the root cause of many cases of knee pain.
How to get rid of knee pain?
The RICE method (rest, ice, compression, elevation) is a good place to start your home treatments. Rest completely after a painful episode, and only return to activity as you improve. Pull back if you start to feel pain, or you may aggravate things more. Purchase flexible knee braces online.
Where does the kneecap move?
In most cases, the kneecap shifts to the outside of the leg, but it can also move towards the inside. Here’s what you need to know about patellar tracking disorder and keeping your knees healthy.
How does the patella move?
The kneecap almost “floats” over the knee. The patella does not actually make solid contact with the femur until about 20˚ of flexion, at which point it slips into a deep groove and begins sliding downwards. But while your leg is straight or mostly straight, you can easily move the kneecap around.
Why does my knee not slide?
The idea of patellofemoral tracking syndrome is that the kneecap may not slide evenly as your knee flexes and extends, because of muscular control and/or a variety of other vague and unconfirmed structural problems, especially the idea that the connective tissues on the side of the knee are “tight.”.
Is patellofemoral pain a common condition?
BACKGROUND: Patellofemoral pain syndrome is a prevalent condition in young people. While it is widely believed that abnormal patellar tracking plays a role in the development of patellofemoral pain syndrome, this link has not been established.
