3 Simple Exercises to Ease for Patellofemoral (Knee Cap) Pain

May 27, 2020

Physical Therapy in Escondido, Knee Pain, Physical Therapy, Physical Therapy in San Marcos

Patellofemoral pain syndrome is a broad term used to describe pain in the front of the knee and around the patella, or kneecap.

It is sometimes called “runner’s knee” or “jumper’s knee” because it is common in people who participate in sports—particularly females and young adults—but patellofemoral pain syndrome can occur in nonathletes, as well.

The pain and stiffness it causes can make it difficult to climb stairs, kneel down, and perform other everyday activities.⁣

Many things may contribute to the development of patellofemoral pain syndrome. Problems with the alignment of the kneecap and overuse from vigorous athletics or training are often significant factors.⁣

Patellofemoral pain syndrome can also be caused by abnormal tracking of the kneecap in the trochlear groove of the femur. In this condition, the patella is pushed out to one side of the groove when the knee is bent. This abnormality may cause increased pressure between the back of the patella and the trochlea, irritating soft tissues.⁣

Physical therapy has been shown to reduce pain and improve strength and flexibility for those with patellofemoral pain syndrome.

In today’s video we demonstrate 3 simple exercises to ease patellofemoral pain that we commonly prescribe to our patients:

1. 𝐐𝐮𝐚𝐝𝐫𝐢𝐜𝐞𝐩𝐬 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – Lie on your stomach; hook a strap around your foot/ankle. Gently pull your heel towards your bottom until a stretch is felt in the front of the thigh. Keep your back relaxed and your hips flat on the table. Repeat 3 sets of 30 seconds each leg.
2. 𝐒𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐑𝐞𝐬𝐢𝐬𝐭𝐞𝐝 𝐇𝐢𝐩 𝐀𝐛𝐝𝐮𝐜𝐭𝐢𝐨𝐧 – While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Repeat 3 sets of 10 reps.
3. 𝐑𝐞𝐬𝐢𝐬𝐭𝐞𝐝 𝐒𝐢𝐝𝐞 𝐒𝐭𝐞𝐩𝐩𝐢𝐧𝐠 – With your knees slightly bent and your buttocks slightly backward, place theraband around your knees. Walk to the side, keeping resistance around the band the entire time. Take about 10-12 steps in each direction and repeat 3 times each direction.