Workouts for addressing Patellofemoral Pain Syndrome issues
Patellofemoral Pain Syndrome (PFPS) is a common cause of knee pain, and it can be accompanied by symptoms such as clicking, mild swelling, knee instability, pain when squatting or walking downstairs, and pain or discomfort after sitting for extended periods. Fortunately, a structured exercise program is considered the best form of therapy for PFPS, and it includes a combination of stretches and strength exercises.
Stretching for PFPS Relief
Regular stretching of the quadriceps, hamstrings, and calves can improve flexibility and knee alignment, which is essential for managing PFPS. Here are some recommended stretches:
- To stretch the quadriceps, stand upright, bend one knee so the heel travels toward the corresponding buttock, grab the ankle with the same hand, keep the knees close together and the back straight, hold for 15-30 seconds, slowly release, and repeat on the other leg.
- To stretch the hamstrings, lie on the floor with the knees bent and facing the ceiling, raise one leg and hold the back of the knee with both hands, straighten the leg as far as possible without causing pain or discomfort, hold for around 30 seconds, and slowly release, then repeat on the other leg.
- To stretch the calves, stand facing a wall, place both hands on the wall at shoulder height, step one foot back, keep the heel on the ground and the knee straight, bend the other knee, and lean forward until you feel a stretch in the calf muscle, hold for 15-30 seconds, and repeat on the other leg.
Strengthening for PFPS Management
Strengthening exercises can help manage PFPS and prevent future injuries. Here are some recommended exercises:
- Quad sets: Tighten the quadriceps while keeping the leg straight, hold for 10-20 seconds, and repeat 5-10 times.
- Short arc quadriceps (SAQ): With a towel under the knee, straighten the leg lifting the foot and hold for 5 seconds.
- Straight leg raises: Raise a straight leg a few inches and hold for 5-10 seconds.
- Side-lying leg lifts: Strengthen hip abductors by lifting the leg while lying on the side.
- Glute bridges: Lift hips off the floor while lying on your back to strengthen the glutes and core.
- Clamshells: Hip external rotation exercise performed lying on the side, knees bent.
- Wall sits: Static hold sitting against a wall to strengthen quads and hips properly.
Additional Recommendations
Besides maintaining proper exercise form and gradually increasing intensity, it's crucial to allow rest between sessions to avoid aggravating the condition. Incorporating core strengthening complements knee-focused exercises by enhancing overall stability.
For runners with PFPS, neuromuscular exercises focusing on lower limb alignment and running retraining may also be beneficial alongside strengthening programs.
These exercises are typically part of a structured physical therapy program tailored to individual needs to reduce pain, improve function, and prevent progression of PFPS.
Performing these exercises regularly can help alleviate symptoms of PFPS. However, it's essential to consult with a healthcare professional before starting any exercise program to ensure proper form and avoid injury.
- Regularly using fitness devices that offer guidance on stretching exercises specific to Patellofemoral Pain Syndrome (PFPS) can aid in maintaining correct form and improvement of flexibility to manage symptoms.
- The integration of science-backed health-and-wellness apps, offering mental health support and targeted fitness-and-exercise programs for PFPS, can promote overall well-being to boost focus and motivation during rehabilitation.
- Incorporating a diverse range of fitness-and-exercise activities, guided by healthcare professionals, into a daily routine can contribute to building general strength, enhancing mental health, and supporting long-term health.
