Top 10 Easy Exercises for Patellofemoral Syndrome (Runner's Knee)
Are you unable to climb the stairs, Do Squats, or Jump? Does it hurt somewhere in the front part of your knee, when you sit for a prolonged time? The reason for this problem might be Patellofemoral pain syndrome (PFPS). This syndrome can occur due to overuse, muscle dysfunction, patellar hypermobility, poor quadriceps flexibility, and trauma. Treatment for this syndrome should be taken immediately, to regain the strength of thigh muscle and normal activities. This can be achieved by fixing an appointment with a physiotherapist, who helps you to relieve pain and get back to your normal activities as soon as possible. In this blog, we will enhance your knowledge about Patellofemoral pain syndrome and suggest a few exercises which can help you to manage this condition.
Patellofemoral pain syndrome:
Patellofemoral pain syndrome is commonly found in patients with knee pain. It occurs when the back of the patella (knee cap) rubs against the thighbone (femur). It is caused by an imbalance in the forces that have control over the patellar tracking during knee flexion and extension, especially while the joint is overloaded. The patient feels pain and stiffness around or behind the patella, feels as if the knee locks, also grating, cracking, popping- like feeling. This pain is aggravated by kneeling, running, and climbing.
Patellofemoral pain usually subsides after 2-6 months if given rest from aggravating activities.
Initially, the patient should follow RICE i.e. rest, ice, compression, elevation till the knee pain decreases.
Rest:
Rest must be taken until the pain subsides. Avoid loading the painful knee and refrain from pain aggravating activities.
Ice:
Apply Ice (ice bag), to your knee for 20 minutes, 4 to 8 times a day.
Compression:
A knee brace or an elastic bandage can be used to alleviate knee pain and swelling.
Elevation:
Elevate the knee to keep it above the heart level which also helps to decrease pain and swelling.
Patellofemoral Syndrome Exercises:
Before doing the exercises, do warm up properly, increase the training intensity gradually and wear comfortable and appropriate shoes while exercising.
Side-Lying Leg Lift:
· Lie on the side with the lower arm straight on the floor, so that it is parallel with the body. Place the head on the extended arm. Keep the legs stacked on top of each other.
· Place opposite arm in front so that the hand is bracing the floor just at about sternum level.
· Brace the abs and tighten the thighs, bring the top leg up towards the ceiling to keep it around the foot or so above the other leg.
· Hold for 10 seconds then slowly lower it down.
· Do for 10 repetitions.
Quad Sets:
· Sit on the floor with one leg extended and the other leg bent with foot on the floor.
· Press and hold the back of the knee or squeeze the muscles of the thigh against the floor.
· Hold this position for 10 seconds.
· Repeat for 10 reps.
Straight Leg Raise:
· Sit down on the floor extend one leg straight and bend the other leg by placing the foot on the floor. Brace the knee from behind with the hands and extend it straight.
· Lift the extended leg off the floor at 300 while squeezing your quads.
· Hold this position for 10 seconds and return to the starting position.
· Repeat for 10 reps.
Standing Hamstring Curls:
· Stand straight by holding a chair in front for support.
· Lift the leg up towards the buttock and squeeze the hamstrings.
· Bring the leg down slowly and repeat 10 times.
Glutei Bridge:
· Lie on the floor on the back with knees bent and feet flat on the floor, raise the buttocks and the hamstrings.
· Hold this position for 10 seconds
· Lower down slowly
· Repeat 10 times.
Standing Hamstring Stretch
· Attain standing position.
· Slightly bend one leg and place the other leg forward and keep it straight. Then lean forward, but don't arch the back.
Quadriceps Stretch
· Attain standing position.
· Stand in front of the wall.
· Place one hand on the wall and with the other hand hold the ankle of the leg to be stretched by bending the knee and bringing it towards the buttock. Do not bend the hips, and stand straight up.
Iliotibial Band Stretch
· Stand by the side of the wall and cross one leg in front of the other leg. Keep the feet together and then lean in the opposite direction from the front leg.
Knee to Chest Stretch
· Lie on the floor with back towards the floor and both legs straight. Bend one leg and bring it towards the chest and pull it by using the hands. Place it back in the extended position. Hold the other leg and repeat the same exercise with the other leg.
Figure Four Stretch
· Lie on the back and cross the foot over the opposite leg's thigh. Hold the underside of the crossed leg and gently pull it towards the chest, till a comfortable stretch is felt. Hold for a few seconds and release.
You can slowly get back to work if these exercises are done under the guidance of a well-trained physiotherapist.
