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.

 

                                                               Shockwave Therapy

Shockwave Therapy | Its Importance in Modern day Physiotherapy Treatment

Are you suffering from joint pain or muscular pain, and you have taken many treatments which have not worked?  Then try Shockwave Therapy. Shockwave therapy is a non-surgical non-invasive treatment procedure used all over the world for treating a wide variety of painful conditions in your body. The treatment is imparted by well-trained physiotherapists for pain relief, mobility, and speed up the recovery. Shock wave focuses on bones and other tissues of the musculoskeletal system and has a positive effect on a wide variety of tissues. In this blog, we will discuss the latest updated conditions which can be treated by this therapy and some queries which a patient can have in his mind before opting for Shockwave therapy.

 

Latest updated conditions treated by Shockwave Therapy

Shockwave therapy is not used as a short-term treatment but relieves pain and improves functionality in the long term. The conditions which can be treated by this therapy are:

• Tennis Elbow
• Golfer’s Elbow
• Plantar Fasciitis
• Rotator Cuff Strain
• Patella Tendinitis
• Tendonitis
• Jumper’s Knee
• Painful joints
• Heel Spur
• Insertional pain
• Hip and back pain
• Patellofemoral Tendinopathy
• Gluteal Tendinopathy
• Trigger points
• Non-union fractures
• Delayed healing
• Osteochondritis dissecans
• Bone marrow edema
•  Achilles Tendinopathy.

 

How does it work?

Shockwave therapy is a high-energy acoustic wave applied to the chronic painful part of the injured soft tissue.  Shockwave therapy uses sound waves to focus on painful areas. These waves are absorbed into the body’s tissue and cells, stimulating regeneration and healthy growth of the bones, muscles, and tendons. Its re-starts the healing process:

• It desensitizes the nerve endings and immediately eases the pain.
• Boosts metabolism and blood circulation.
• Forms new blood vessels causing repair of damaged tissue.
• Reduces spasms and inflammation which in turn decreases pain and boosts mobility.
• Shockwave therapy promotes subchondral bone formation.
• It reduces micro-tears and other traumas.

 

How is the treatment given?

The treatment starts with a detailed assessment of the affected area. The physiotherapist designs a personalized treatment plan that suits the patient’s lifestyle. For the application, the gel is applied to the treatment area and the treatment time starts.

 

How long does the treatment last? 

The actual delivery of 2000-3000 shocks will take 10 minutes.  The patient might require 3-4 sessions a week before he/she feels pain relief.  Patients with more chronic conditions may need 5 sessions.  The effects of Shockwave Therapy continue to improve soft tissue changes weeks after the treatment.

 

How many Treatment sessions are required?

The treatment sessions depend upon the area to be treated, the phase of pain, and the response of the body towards the treatment varies from patient to patient. Most people need around 3 sessions, others might need 5 sessions.

 

Does the therapy hurt during and after the treatment session?

The tolerance for pain is different for different patients but most patients describe it as uncomfortable, though most of the patients easily cope with the treatment for a few minutes.  The therapist can tune the machine so that the patient can get used to it. Slight discomfort is usually experienced depending on the pain in the area and usually, the treatment time is 5 minutes. Immediately after the treatment, the patient experiences pain relief. Approximately after 2-4 hours, the patient may feel some tenderness in the treatment area which is tolerable.

 

What precautions should the patient take after the session?

The patients should refrain from carrying out any strenuous physical activity until 48 hours.

 

ESWT is a possible option in conservative therapy for the indications mentioned in this review. However, this option should be reserved for orthopedics specialists familiar with this therapy and these indications.