Understanding Patellofemoral Pain Syndrome: What You Need to Know!

Hey there! If you’ve been feeling a nagging pain around or behind your kneecap, you might be dealing with Patellofemoral Pain Syndrome (PFPS). We’re here to break it down in simple terms and help you find relief!

What is Patellofemoral Pain Syndrome (PFPS)?

Patellofemoral Pain Syndrome, often called anterior knee pain, is a condition where you feel pain around the front of your knee. It usually gets worse with activities like squatting, climbing stairs, or running. While it can affect anyone, women are more likely to experience it compared to men.

What’s Going on in Your Knee?

Here’s a quick anatomy lesson:

• Patella (Kneecap): This is the bone that moves over your thigh bone (femur) as you bend and straighten your knee.
• Tibiofemoral and Patellofemoral Joints: The tibiofemoral joint bears most of your weight, while the patellofemoral joint helps the kneecap glide smoothly.
• Bursae: These are small, fluid-filled sacs that cushion your knee and reduce friction. If they become inflamed, they can add to your pain.

What causes Patellofemoral Pain Syndrome?

PFPS can happen for a few reasons:

• Overuse: Too much stress on your knee joint from activities like running or jumping.
• Alignment Issues: Problems with how your kneecap tracks can cause pain.
• Muscle Imbalances: Weak or unbalanced muscles around the knee can contribute to pain.
• Other Factors: Things like knee hyperextension or foot issues can also play a role.
• Less Common: Direct trauma to the knee is not usually a cause of PFPS by itself.

How do I know if I have Patellofemoral Pain Syndrome?

Here are some signs to watch out for:

1. Pain Around the Kneecap: You might feel a dull ache or sharp pain in the front of your knee.
2. Worse Pain with Activity: Activities like running, jumping or climbing stairs may make your knee hurt more.
3. Pain After Sitting: You could feel discomfort after sitting for a long time with your knees bent, or when kneeling directly on your knee
4. Swelling: Some mild swelling might occur, but it’s not always present.
5. Grinding Sensation: You might notice a grinding or creaking feeling when you move your knee.

Tips to relieve Patellofemoral Pain Syndrome using the POLICE Method

You can take the following steps at home to manage your symptoms using the POLICE method:

1. Protect: Avoid activities that worsen your knee pain.
2. Optimal Loading: Keep your knee moving gently as much as pain allows – don’t just stay still!
3. Ice: Apply cold packs to your knee for 20 minutes, two to three times a day.
4. Compression: Use a knee bandage to help reduce swelling (ask us for advice on the best type).
5. Elevate: Rest with your knee elevated above heart level whenever possible.

Safe exercises to help the symptoms of Patellofemoral Pain Syndrome

Incorporating gentle, targeted exercises can help alleviate symptoms and strengthen the muscles around your knee within a safe threshold. Here are a few safe exercises to consider:

1. Walking: Maintains joint mobility and overall leg strength while minimizing stress on the knee.

• Begin walking at a comfortable pace.
• Start with short distances and gradually increase as your pain allows.
• Maintain a steady pace and avoid hills or uneven terrain.

2. Heel Slides: Gently improves and maintains the range of motion in your knee.

• Lie on your back with your legs straight.
• Slowly slide your heel toward your bottom, bending your knee as much as comfortable.
• Hold the position for a few seconds.
• Slide your heel back to the straight leg position.
• Repeat the movement for 1 minute.

3. Static Quads: Strengthens the quadriceps muscles that support the knee.

• Lie on your back with your legs straight.
• Tighten the muscles on the top of your thigh by pushing your knee down towards the floor.
• Hold the contraction for 5 seconds.
• Relax and release the contraction.
• Repeat the exercise 10 times.

4. Swimming: Provides a low-impact, full-body workout while minimising stress on the knee. The buoyancy of the water helps reduce joint load.

• Swim or walk at a comfortable pace, focusing on smooth, controlled movements.
• Ensure you are not experiencing any pain while swimming.
• Important Note: Always make sure you are exercising within a safe zone, meaning you should feel little to no pain while doing these exercises. If you experience any discomfort, stop the exercise until you see a physiotherapist!

How does Physiotherapy help relieve the symptoms of Patellofemoral Pain Syndrome?

If PFPS sounds like something you’re dealing with, our physiotherapists at Pathways can help! Here’s how:

• Manual Therapy: Hands-on techniques to ease pain and improve movement.
• Exercises and Strengthening: Special exercises to build strength around your knee.
• Patellar Taping: Taping methods to help your kneecap move more smoothly.
• Proximal Muscle Strengthening: Strengthening muscles around your hips and pelvis for better knee support.
• Education: Learning how to manage your condition effectively.

Conclusion

If you’re struggling with knee pain and think you might have PFPS, don’t wait to get help. Understanding your condition is the first step toward relief. At Pathways Physiotherapy, we’re here to support you with personalized treatment plans and expert care.

Ready to take the next step? Reach out to us at Pathways Physiotherapy for a thorough evaluation and tailored treatment plan. Let’s work together to get you back to feeling your best! You can make an appointment with one of our expert Physiotherapists HERE.