Patellofemoral Pain Syndrome Exercises

Patellofermoral pain syndrome (PPS) is a painful condition that affects the knee joints. This syndrome is generally caused by an overload or overuse of the knee joint. PPS, also known as runner's knee, can affect one or both joints and usually worsens when a person descends steps or inclines; however, the pain and irritation can be triggered when he sits for long periods of time.

What is Patellofemoral Pain Syndrome?

• Patellofermoral pain syndrome is a condition in which the knee experiences a physical or chemical change within the joint. Patients often notice pain directly under their kneecaps. Though the cause is still unknown, it is thought that the pain is due to the femur (thigh bone) coming in contact with the patella (kneecap). The patella is designed to move within the joint area, not only up and down, but be able to tilt and rotate if necessary. The patella protects the area where the thigh and the calf connect. But if the thigh bone is slightly out of sync with the joint, it can rub on the back of the patella, causing pain.

Quadricep Exercises for Patellofermoral Pain Syndrome

• One thing a patient can do to help alleviate patellofemoral pain syndrome is to focus on the quadriceps. Strengthening the quadriceps will help stabilize the joint and keep the femur in alignment so that it doesn't rub the patella. A great exercise for this is the straight-leg lift. Lie on the floor, with both legs straight in front of you. Prop yourself up on your elbows, and bring in your left leg. Lift your right leg off the floor about 6 inches and hold the stretch for no more than 10 seconds. Lower your leg and repeat the movement five to 10 times on both legs.

  In another stretch exercise for the quadriceps, patients maintain the same position as above, but instead of raising the leg, the patient holds the leg straight for 10 seconds then relaxes. Repeat this 5 to 10 times on both legs.

Balance Is Essential

• Balance the quadriceps stretch with a hamstring stretch to ensure that the joint is stabilized on both sides. An imbalance can cause more damage and pain to the joint. Including the hip abductors and flexors in your stretches will increase the mobility and stability of the joint as well. Stretches should focus on all of the muscles that help stabilize the thigh and knee joint. Stretching the gluts will stabilize the thigh bone at the hip joint and help keep the thigh in proper alignment. Patients also need to assure that the arches in their feet are strong and stable, because fallen arches can cause misalignment in the knee joint and thus PPS.

  Despite the condition, exercising can help alleviate the pain, but take it slow and easy. Most patients will not see marked improvement for six weeks, so be patient. Strengthening the knee joint takes time and should not be rushed.