Patellofemoral Pain Syndrome also known as runner’s knee can occur even if you are not a runner. If you feel severe and recurrent pain in the front part of your knee, then probably you are suffering from a runner’s knee. In this guide, you will discover the reasons behind this pain and some simple exercises that you can practice at the comfort of your own home.
What is Patellofemoral Pain Syndrome?
To understand what happens in patellofemoral pain syndrome, you have to first learn about the basic anatomy of the knee bones. The bones of the knee are the patella (kneecap), tibia (shin bone), and femur (thigh bone).
The knee joint holds these bones in place. At the front of the knee, a little, triangle-shaped bone called the patella is situated inside the quadriceps muscle. It is lined with the thickest layer of cartilage in the body because of a lot of strain.
How Patellofemoral Pain Occurs?
Patellofemoral pain syndrome is the term used to describe pain around the front of the knee and surrounding the patella, or kneecap. Though patellofemoral pain syndrome is not limited to sports; it is often known as “runner’s knee” or “jumper’s knee” since it is more common in athletes, especially in young adults and female athletes.
When nerves in the soft tissues and bone surrounding the kneecap experience discomfort, it can lead to patellofemoral pain syndrome. The tendons, the fat pad under the patella, and the synovial tissue lining the knee joint are examples of these soft structures.
Chondromalacia patella is a disorder that can occur in certain situations of patellofemoral pain syndrome. The articular cartilage on the underside of the kneecap softens and breaks down, a condition known as chondromalacia patella. Articular cartilage does not contain nerves, hence injury to the cartilage cannot directly result in pain.
Why Does Patellofemoral Pain Syndrome Occur?
Patellofemoral pain syndrome causes are not exactly known by experts. Though there are some reasons that can cause patellofemoral pain syndrome. Let us discuss the potential causes of the same in the following points.
- Overusing your knees: Patellofemoral pain syndrome may result from repetitive motions such as leaping concurrently or performing tasks with your hands and knees.
- Tight or weak knee muscles: If the muscles surrounding your knee, particularly the quadriceps, are weak, they may not be able to provide the necessary support for your knee. Similarly, too much tension in your quadriceps and other muscles can cause strain on your knee.
- Sudden increases in activity: If you take up a new sport or activity, or if you become more active than before, you may have patellofemoral pain syndrome. Patellofemoral pain syndrome may also occur if your training or activities become more intense.
- Your knee’s natural shape: If your patella is atypical by nature or does not properly fit into the femur’s groove, you may get patellofemoral pain syndrome without putting additional strain or stress on your knees.
- Poor foot support: The patellofemoral mechanism is disrupted by foot pronation resulting in a compensatory internal rotation of the tibia or femur. When the foot supinates, the leg hits the ground with less cushioning, which puts additional strain on the patellofemoral mechanism.
- Tight Achilles tendons: Excessive pronation of the foot can happen due to tight Achilles tendon, particularly in the soleus muscle, during the running cycle’s support phase. The patella may be tracked laterally due to overpronation. Furthermore, persons may be forced to run with their foot turned outward due to a tight Achilles tendon.
What are the Symptoms of Patellofemoral Pain Syndrome?
Patellofemoral pain syndrome symptoms may appear to differ from person to person. You may feel the following symptoms:
- Discomfort under or around the kneecap, particularly when crouching, kneeling, and ascending stairs
- The knee is rubbing, clicking and grinding.
- Letting go of the knee or feeling similar to this
- Soreness following extended periods of sitting, like when driving, working or at the movie
- Swelling
- Thighs and calves feeling constricted
- Redness
- A feeling of tenderness in the knee
How will you Treat Patellofemoral Pain Syndrome?
Your symptoms, age, and overall health will all influence how you are treated. Additionally, it will rely on how severe the situation is. The best course of action is to give up running until you are pain-free once more. The goals of treatment are to improve strength and range of motion in addition to reducing discomfort. Among the possible treatments are:
Non-surgical treatment
Until your knee discomfort goes away, stop doing the things that are causing it. This could include modifying your exercise regimen and making the switch to low-impact exercises that won’t strain your knee joint, such as swimming, elliptical use, or stationary bike riding. Losing weight will also assist in relieving pressure on your knee if you are overweight.
RICE method
The RICE method is a non-surgical way of patellofemoral pain syndrome treatment. RICE stands for rest, ice, compression and elevation. Refrain from bearing weight on the sore knee. Apply cold packs multiple times a day, for 20 minutes at a time. Avoid putting ice directly on your skin. Leave a small opening at the kneecap and gently wrap the knee in an elastic bandage to stop further swelling. Verify that the bandage fits securely and doesn’t hurt any more. When you can, try to recline such that your knee is higher than your heart.
NSAID
Ibuprofen and naproxen are examples of nonsteroidal anti-inflammatory medicines that can help reduce swelling and relieve pain. Get in touch with your doctor for a comprehensive assessment if your patellofemoral pain syndrome doesn’t go away or if moving your knee gets harder.
Surgical treatment
Patellofemoral pain syndrome rarely requires surgery; it is only done in extreme circumstances if nonsurgical measures fail to relieve the pain. Surgical interventions could involve arthroscopy and tibial tubercle transfer.
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Some Useful Exercises for Patellofemoral Pain Syndrome
By stabilising the leg axis, strengthening the muscles in the thighs and hips helps reduce knee pain. To strengthen these muscles, it is advised to perform some specific exercises on a daily basis. It will be helpful if you learn the following patellofemoral pain syndrome exercises properly.
Side leg raises
For side leg lifts, start with two or three sets of ten to fifteen repetitions. Choose your sets and repetitions based on your capability to maintain perfect posture during each set and repetition.
Step 1: Lie down turning on your right side on an exercise mat. Put your right hand or a little towel below your head which will help to support your neck and head. Maintain a neutral head and neck posture. Keep your chin fixed during this exercise.
Step 2: Place your left hand in front of your waist or on the side of your left hip to support your upper body. Your pelvis should be somewhat tucked in, and your ribs should be down. Make use of your core. Your legs should be fully extended and stacked on top of one another without locking your knees. It is necessary for your torso to be straight. For each iteration, you should begin here.
Step 3. Lift your left leg 10 to 15 inches off your right leg to start the upward movement while keeping your alignment. At the peak of the movement, pause.
Step 4– Return your leg to the beginning position slowly.
Step 5– Continue till the required number of times. Next, repeat on the other side.
Leg extensions
Assemble the leg extension machine such that the ankle pad is above your lower legs. You are 90 degrees from the knee. Choose a weight that will enable you to perform 10 to 12 repetitions at a moderate load.
Step 1– Your hands should be on the hand bars.
Step 2– Exhaling, raise the weight until your legs are nearly straight. Avoid locking your knees. Do not arch your back; instead, keep your back against the backrest.
Step 3– Release the breath and return the weight to the beginning position.
Step 4– Perform three sets of eight to twelve repetitions.
Wall sits:
Step 1– Ensure that your back is parallel to the wall.
Step 2– Step out two feet from the wall and plant your feet firmly on the ground shoulder-width apart.
Step 3– Maintaining an engaged core, slide your back down the wall while bending your legs to a straight angle, or ninety degrees. Instead of protruding in front of your ankles, your knees should be squarely above them.
Step 4– Maintain your posture while tensing your abdominal muscles.
Step 5– When you’re ready to finish, lean against the wall and slowly return to a standing position, taking a few seconds to do so.
Squats
Step 1– Place your feet shoulder-width apart and point your toes forward.
Step 2– Keep your core active and bend at the hips.
Step 3– Drive your hips back, flex your ankles and knees, and slightly open your knees.
Step 4– With your shoulders back, chest up, and heels and toes on the floor, take a seat in a squat position.
Step 5- To raise yourself back up to a standing position, plant your heels, tense your glutes, and extend your legs.
Step-ups
Step 1– Place your right foot on a bench with your hip, knee, and ankle all 90 degrees bent. Then, stand tall with a set of dumbbells at arm’s length by your sides.
Step 2– Push your body up with your right leg till it’s straight and your left foot up while maintaining an upright chest and back shoulders.
Step 3– After pausing, carefully return your body to its initial posture. Do the same number of repetitions on each leg.
Side-lying clam
Step 1– Lay on your side to begin. For support, bend your arm beneath your head and neck. For support, the second hand should be on the outside of the hip, or the side that is raised. Your torso ought to extend all the way to your knees. With your feet together and your legs at a 45-degree angle, you must bend your knees.
Step 2– While maintaining a stationary body and feet. As widely apart as possible, spread your knees. Next, bring your knees back to the beginning position.
Step 3- Perform the exercise again on the other side after completing the appropriate number of repetitions
Straight leg raises
Step 1– Lying on your back, place one leg flat on the floor and the other bent at the knee, keeping your foot planted firmly on the floor.
Step 2– Lift your straight leg toward the ceiling, being mindful to maintain its straightness throughout.
Step 3– After a brief period of holding, let go and return your leg to the floor.
Conclusion
Patellofemoral pain syndrome generally gets cured by activity changes and the discussed exercises but in some severe cases need medication or surgery. However, there exist ways to prevent this discomfort. Your muscles and joints are ready for running when you warm up quickly and vigorously.
Simplicity of exercise promotes the patellofemoral joint’s synovial fluid flow which in turn prevents any injury in the patella. During a run, the surroundings can inflict serious physical strain on the body. Comparing softer surfaces to concrete, the impact is smaller. Knee pain during jogging steer clear of elevated or uneven terrain when jogging. These kinds of surfaces might cause serious injuries and falls if you’re not careful. Lastly, the RICE method and exercises are usually helpful in the patellofemoral pain syndrome.
