Does this story sound familiar, new to running? Just upped your activity? New shoes or a new training plan, super excited to get moving and BANG you start to experience grumpy knee, or pain at the front of the knee, especially during activities like running, climbing stairs, or even sitting for long periods? You might be dealing with Patellofemoral Pain Syndrome (PFPS). Don't worry ! Move Sports Physio in Geelong are here to help ! Dadada..... Here's a straightforward breakdown to help you understand what's going on and how to manage it. Don't miss at the end of the article exercises that we would recommend you don't miss! Not sure if its PFJ - click here to book an appointment today - we can get you moving and back on track ASAP.
What Causes the Pain?
The pain from PFPS can come from several sources:
Patellofemoral Joint (PF Joint): The area where the kneecap (patella) meets the thigh bone (femur).
Iliotibial Band (ITB): A thick band of tissue running down the outside of the thigh.
Plica: A fold in the lining of the knee joint.
Patella or Quadriceps Tendon: The tendons that connect the kneecap to the muscles and bones.
Fat Pad: The cushion of fat under the kneecap.
Bursa: Small fluid-filled sacs that reduce friction around the knee.
Key Factors That Contribute to PFPS
Strength: Weak muscles around the knee or hip can increase stress on the knee.
Control: Poor control of the knee movement can lead to increased pain.
Flexibility: Tight muscles, especially around the hips and legs, can contribute to discomfort.
One specific issue is increased hip adduction (when your thighs move inward) during running, which can put extra stress on the knee. Think Phebe on friends running with knock knees.
So HOW do I get MOVING Again???
Calm it down - reduce your pain levels, that may be a massage - book here, some topical antiflame like pain-away or Fisiocream. This may also be about temporarily reducing your loads.
Get Strong - See below .....
Build your load and performance - you know it - Physio / Ep consult will help here to provide a targeted plan to increase your tissue capacity and ensure we balance your load moving forward.
How do I Manage the Load on Your Knee....
Think about how you use your knees......
How Different Activities Affect Your Knee
Here’s a rough idea of how much load different activities put on your knee joint compared to your body weight:
Walking on level ground: 0.5 times your body weight
Cycling (stationary bike): 1.5 times your body weight
Climbing stairs: 3.4 times your body weight
Running: 4.5 to 7.6 times your body weight
To reduce knee pain, you might need to make some changes:
Cut back on hill running and high-speed workouts.
Adjust your running form if needed.
Reduce activities that heavily stress the knee, such as deep squats, lunges, and climbing stairs.
Try isometric exercises (static holds) in positions that put less strain on the knee to keep your quadriceps strong and alleviate pain.
Orthotics and Foot Posture
A study by Malgaard et al. (2018) found that adding orthotics (custom foot supports) and foot exercises to knee exercises led to better improvements in pain and function for people with PFPS. Both groups in the study had similar results, but the group with orthotics and foot exercises saw more significant improvements after 4 months.
Exercises for PFPS
To manage PFPS effectively:
Focus on 3-4 key exercises to stay consistent.
Strengthen your quadriceps and glutes.
Address any weaknesses in your lower body and core muscles.
Control Exercises:
Static Control: Improve balance on one leg (try closing your eyes or standing on an unstable surface).
Dynamic Control: Work on single-leg movements, like squats and step-downs.
Impact and Plyometrics: Practice jumping and hopping to improve control and power.
See here....
In Summary
Managing Patellofemoral Pain Syndrome involves:
Understanding and reframing the pain
Reducing your pain - some hands-on TLC
Managing the load on your knee
Engaging in targeted rehabilitation exercises
Considering gait analysis and retraining if needed
By taking these steps, you can help alleviate knee pain and get back to your activities with less discomfort.
Learn More ..
For more information or any concerns, feel free to contact us at info@movesportsphysio.com.au. Check out these related articles to learn more:
Move Sport Physio Injury prevention guide for run4geelong -