Patellofemoral pain syndrome (PFPS), also known as “runner’s knee,” involves pain around or behind the kneecap, often aggravated by activities like running, squatting, or climbing stairs. Treatments focus on reducing pain, improving knee function, and preventing future issues. Here are key treatments for patellofemoral pain:
1. Rest and Activity Modification
- Purpose: Reduce stress on the knee and allow inflammation to subside.
- How to Apply:
- Limit activities that increase pain, such as running or jumping.
- Modify exercises to reduce impact on the knee (e.g., cycling or swimming).
2. Ice Therapy
- Purpose: Decreases pain and swelling.
- How to Use:
- Apply an ice pack to the knee for 15-20 minutes every 2-4 hours as needed.
- Use a cloth between the ice and skin to prevent frostbite.
3. Physical Therapy and Exercise
- Purpose: Strengthen muscles and improve knee alignment.
- Key Exercises:
- Quadriceps Strengthening: Leg raises, wall sits, and mini-squats help build the quadriceps to support the knee.
- Hip Strengthening: Side-lying leg lifts, clamshells, and hip bridges enhance hip abductor strength, which stabilizes the knee.
- Stretching: Stretch the quadriceps, hamstrings, and calves to improve flexibility and reduce pressure on the kneecap.
4. Knee Taping or Bracing
- Purpose: Provides additional support and corrects kneecap alignment.
- Application:
- Use kinesiology tape or a specialized knee brace to help guide patellar movement and reduce discomfort during activities.
5. Orthotics and Proper Footwear
- Purpose: Improves foot alignment and reduces stress on the knee.
- Options:
- Custom or off-the-shelf shoe inserts (orthotics) to support the arches and promote proper leg alignment.
- Use cushioned and supportive footwear designed for high-impact activities.
6. Anti-Inflammatory Medications
- Purpose: Reduces pain and inflammation.
- How to Use:
- Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can be taken as needed, but only under the guidance of a doctor.
7. Manual Therapy
- Purpose: Improves joint and muscle function.
- Approach:
- A physical therapist can use techniques like soft tissue massage, joint mobilizations, and myofascial release to improve patellar tracking and relieve tension in surrounding tissues.
8. Strengthening the Core
- Purpose: Enhances overall lower body mechanics.
- Exercises:
- Planks, bird-dogs, and other core exercises help stabilize the pelvis, reducing strain on the knees during movement.
9. Gradual Return to Activity
- Purpose: Safely build up strength and endurance.
- Plan:
- Start with low-impact exercises and gradually reintroduce higher-impact activities.
- Work with a physical therapist or trainer to design a program tailored to your condition.
10. Correcting Biomechanical Issues
- Purpose: Prevents recurrence by addressing underlying causes.
- Assessment:
- Consult with a physical therapist for a gait analysis and evaluation of movement patterns. Correcting improper form can help prevent future pain.
Preventative Tips:
- Warm-Up and Cool Down: Always include a proper warm-up and stretching routine before and after physical activity.
- Maintain a Healthy Weight: Reduces stress on the knees.
- Strengthen Supporting Muscles: Regularly perform exercises that strengthen the hips, thighs, and glutes.
- Avoid Overtraining: Gradually increase the intensity of workouts to avoid overloading the knees.
When to Seek Medical Attention:
- If pain persists despite conservative treatment.
- Swelling, instability, or significant functional limitations occur.
- There are signs of more severe knee issues, like locking or buckling.
Treating patellofemoral pain effectively involves a multifaceted approach that includes rest, targeted exercises, and lifestyle adjustments to support knee health and prevent pain recurrence.