Patellofemoral Pain Syndrome

Overcome Patellofemoral Pain Syndrome with Physiotherapy

Patellofemoral Pain Syndrome (PFPS), commonly known as “runner’s knee,” is a condition that causes pain around the kneecap (patella), often due to overuse, misalignment, or muscle imbalances. It is a common issue, particularly among athletes and active individuals, but can affect anyone. PFPS can make activities like running, climbing stairs, or sitting for long periods uncomfortable. However, with the right treatment and rehabilitation, this condition can be managed, and pain can be significantly reduced.

What is Patellofemoral Pain Syndrome?

Patellofemoral Pain Syndrome is characterized by pain in the front of the knee, often around or behind the kneecap. The pain may worsen with activities that put pressure on the knee, such as running, squatting, kneeling, or walking upstairs. The exact cause of PFPS is not always clear, but it typically involves a combination of factors that affect the knee joint’s alignment and movement.

In a healthy knee, the patella slides smoothly over the femur (thigh bone) in a groove. However, when there is a misalignment or abnormal movement, the patella may rub against the femur, causing irritation and inflammation. This friction can lead to pain and discomfort.

Common Symptoms of Patellofemoral Pain Syndrome

People with PFPS often experience the following symptoms:

• Pain around the kneecap: This is the most common symptom and can be felt behind or around the kneecap.
• Pain with activity: Running, jumping, squatting, and climbing stairs can trigger pain. Prolonged sitting with bent knees (like during long car rides or at the movies) may also cause discomfort.
• Swelling: Some individuals may experience swelling around the knee, although it is typically not as severe as other knee injuries.
• Knee stiffness: The knee may feel stiff or difficult to bend fully, especially after rest or inactivity.
• Grinding or popping sensation: A feeling of grinding or popping when moving the knee may occur, especially when bending or straightening the leg.

Causes and Risk Factors

Several factors can contribute to the development of Patellofemoral Pain Syndrome:

• Overuse or repetitive stress: High-impact activities like running, jumping, or cycling can place excessive stress on the knee joint and lead to PFPS.
• Muscle imbalances: Weak or tight muscles around the knee, such as the quadriceps or hamstrings, can affect the alignment and movement of the patella, leading to pain.
• Knee misalignment: Abnormal alignment of the knee joint, such as improper tracking of the patella, can cause friction and irritation.
• Flat feet or poor biomechanics: Abnormalities in the foot structure, such as flat feet or overpronation, can affect the way the knee moves and increase the risk of PFPS.
• Previous knee injuries: Individuals with a history of knee injuries may be more prone to developing PFPS.

How Physiotherapy Can Help Treat Patellofemoral Pain Syndrome

Physiotherapy is one of the most effective treatment options for managing PFPS. A physiotherapist will assess your knee’s range of motion, strength, and alignment to develop a personalized treatment plan aimed at relieving pain and improving function.

1. Exercise and Strengthening

Strengthening the muscles around the knee, particularly the quadriceps, is essential for reducing pain and improving joint stability. Your physiotherapist will guide you through exercises that target weak or imbalanced muscles, such as:

• Quadriceps strengthening exercises: These exercises help improve the strength and endurance of the quadriceps, which play a crucial role in stabilizing the patella.
• Hip and core strengthening: Strong hips and core muscles contribute to better knee alignment and reduce the stress placed on the knee joint.
• Glute and hamstring exercises: Strengthening these muscles can improve overall lower body function and support proper knee mechanics.

2. Stretching and Flexibility

Tight muscles around the knee, particularly the hamstrings, quadriceps, and calves, can worsen PFPS symptoms. Your physiotherapist will incorporate stretching exercises into your treatment plan to improve flexibility and reduce tension. Stretching the hip flexors, calves, and hamstrings can help restore balance and alleviate discomfort.

3. Biomechanical Correction

A physiotherapist will assess your gait, posture, and alignment to identify any abnormalities that could be contributing to your knee pain. They may recommend specific modifications to your walking or running mechanics to reduce the strain on the knee joint.

4. Manual Therapy

Manual therapy techniques, such as joint mobilizations or soft tissue massage, may be used to improve joint movement, reduce stiffness, and relieve pain in the knee. These hands-on techniques can help restore normal knee function and alleviate discomfort caused by misalignment or tightness.

5. Patellar Taping or Bracing

Your physiotherapist may use taping techniques or recommend knee braces to help support the patella and improve its alignment during movement. These interventions can help reduce pain and promote proper tracking of the patella during daily activities.

6. Education and Lifestyle Modifications

Your physiotherapist will provide education on activity modification and pain management strategies. This may include avoiding activities that aggravate symptoms, such as running on hard surfaces, and incorporating low-impact alternatives, such as swimming or cycling.

Preventing Recurrence of Patellofemoral Pain Syndrome

Once you have successfully managed PFPS symptoms with physiotherapy, your physiotherapist will help you implement strategies to prevent future flare-ups. This may involve continuing exercises to maintain strength and flexibility, as well as making lifestyle adjustments to reduce the risk of overuse or injury.

Take the First Step Toward Pain Relief

Patellofemoral Pain Syndrome can significantly impact your quality of life, but with the right treatment plan, relief is possible. If you’re struggling with knee pain, physiotherapy can help address the root causes of PFPS and improve your mobility. Contact us today to schedule an appointment and take the first step toward a pain-free future. Let us help you regain full function and get back to your favorite activities!