Patellar femoral pain best exercise

Knee Pain patellofemoral syndrome.

Bismillahirahmanirahim ,

for this few days i am quite busy and i don't have a time to update my blog , lucky at this night the idea to type something is coming , and i want to share some info regarding one of the common knee problem is calling Patellofemoral syndrome.

What is the Patellofemoral syndrome?

as one of knee injury , Patellofemoral pain syndrome is defined as pain around the kneecap. There are a few other diagnoses that may be used for pain at or around the kneecap.

•  chondromalacia patellae: actual fraying and damage to the underlying patellar cartilage.
•  patellar tendonitis: inflammation of the patellar tendon.
•  Fat pad irritation: irritation of the fat pad that lies beneath and to the sides of the patellar tendon.

The posibble cause of this Pain from these diagnoses often occurs with increased activity as

·         going up or down stairs. or even with prolonged sitting.

·         Poor biomechanics at the foot, knee and/or hip.

·         Poor muscle strength or imbalance of the leg, hip and gluteal muscles.

·         Excessive muscle tightness in the leg, hip or back.

·         Improper motion of the patella as the quadriceps muscle contracts.

·         Excessive increase in your activity.

·         Poor mechanics with activities such as weight lifting.

·         A change in shoes or bike fit.

·         Incorrect or worn out footwear.

                       Physiotherapy management in Patellofemoral syndrome is to Control pain and swelling

·         Ice your knee 10 minutes at a time a few times a day.

·         Anti-inflammatories can be helpful in reducing pain.

·         You should talk to your medical provider (Orthopaedic Dr)  about what kind of medicine may be appropriate for you.

·         Avoid activities that include excessive squatting and kneeling to give your knee a chance to recover.

 Its The exercise is help u and tips to manage it ?

Yes of course there is one of the part of the treatment in this problem 

·         Stretching Try to relieve your pain by making sure you are doing proper stretching- this is important EVEN if you are not exercising frequently .

·         Strengthening Strengthen the muscles at your knee and hip (Figures 1-4) to help support your joint and allow for a return to activities.

·         Prevention Gradually increase your activity once your pain has subsided. Do not try and push through the pain.

·          You may also want to think about changing your footwear if it looks like the soles are worn out OR if the inside of the shoe is collapsing and no longer offering you support.

·          If you are a runner, you should consider changing your shoes every 300-500 miles.

  

  Here i want to share the info to you what is the best and suitable exercise for you to do and       Below are some stretches and strengthening exercises to do for the next few weeks. 

1-Straight Leg Raises

Straight Leg Raise

Tighten muscle above knee, lift leg up, about 1 foot, slowly lower, keeping muscle tight. Do 3 sets of 15 repetitions. 

2-Outer Hip Raises

Outer Hip Raises

Keep toes pointed slightly downward and keep leg back. Make sure you feel your glutes working. Do 3 sets of 15 repetitions. 

3-Knee Press 

Knee Press

With your legs straight and a folded towel under your ankle, press knee down for contracting your thigh muscles.  Hold for 5 seconds and then relax. Repeat with the other leg.

4-Inner Hip Raises

Inner Hip Raises

Lift affected leg up and down, keeping knee muscle tight. Do 3 sets of 15 repetitions.

5-Hamstring Raises

Lie on stomach, keep knee straight, tighten front muscle (thigh) and raise leg from floor, hold 10 sec, slowly return to starting position

6-Hip Adductor squeze

hip Adductor squeze

Begin this exercise lying in the position demonstrated with a rolled towel or ball between your knees. Slowly

squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

7-Hamstring Stretch  

Hamstring stretch

Put leg on  stairs and pressing your body forward until you feel a stretch. Hold for 60sec. Do not continue if you feel any numbness or tingling in leg. 

8-Quad and Hip Flexor Stretch

Quads & Hip flexor stretch

position your self as show in picture and hold for 60sec. Pull until you feel a stretch In the front of you thigh and hip.  

If your pain does not go away, you may need to see a Physical Therapist or an Orthopedic Specialist. Discontinue any exercises that increase your pain. However, it is normal to feel some fatigue in the muscles around your knee and hip. Talk to your provider if you have any questions. wallahuaklam