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Pain Relief for Patella Femoral Syndrome

The patella, otherwise called the knee cap, is attached to a tendon that helps regulate leg movement. When the patella rubs against the side of the groove it lives within, great pain can occur. This is called patella-femoral syndrome. There are several ways to treat this condition.

  1. RICE

    • Patella Femoral Syndrome can be a temporary condition so try the RICE method to help relieve pain. RICE is an abbreviation for rest, ice, compress and elevate. Rest the leg to help promote healing. Attempt to do as little activity as possible to allow the knee time to heal. Ice the knee four times a day for 20 to 30 minutes. Compress the knee with a cloth wrap to help the knee patella into the correct position. Elevate the leg to help take weight off the leg and relieve pain.

    Strengthening Exercises

    • To permanently remove patella-femoral pain, strengthen the muscles around the knee. There are certain exercises that can be done without pain to help improve muscle function. Sit on the floor with a towel placed under the knee for support. Turn your leg so that the foot is pointing to the side at a 45 degree angle. Hold your fingers on the area of your leg where the vastus medialis obliquus (VMO) lives. The VMO is a small muscle directly above the knee cap and slightly to the left. Flex this muscle and hold it for 30 seconds. Repeat this five times.

      Perform squats to improve the muscle function around the knees. Squat with your butt out until your knees are at a 90 degree angle. Repeat this 15 to 20 times for three sets. If the pain is great, use a chair to help take some of your weight of the knees.

    Arch Supports and Surgery

    • Wear arch supports to help relieve the pain of patella femoral syndrome. Arch supports help maintain correct posture of the body to help the knee in its realignment. Over the counter arch supports can be used effectively.

      Surgery is usually considered a last resort for patella femoral syndrome. Surgery usually requires the cutting of the lateral retinaculum that holds the patella in alignment. This reduces the pull on the knee cap.

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