What is Patellofemoral Pain Syndrome (PFPS)
PFPS is a broad term for pain in the front of the knee, under or around the patella (kneecap). Pain is usually described as dull and achy and typically increases with activities like prolonged walking, stair climbing, running and jumping, squats, and after prolonged sitting. It is more common in adolescents, females, and in those who participate in activities with repetitive running and jumping.
What Causes PFPS?
There are several contributing factors to the development of PFPS, including
- Overuse- running and jumping sports can place repetitive stress on the knee
- Muscle tightness– tightness around the knee can create misalignment issues of the kneecap and contribute to increasing stress
- Muscle imbalances– muscle weakness in the hips and thigh can impact the alignment of the knee joint and change the stresses imposed on it
- Poor body mechanics– poor hip, knee, and foot alignment with functional movements like squats, running, and jumping can increase the amount of stress transferred through the knee and cause pain
- Acute Injury- direct injury to the knee cap (e.g. dislocation, fracture), or after surgery (e.g. ACL reconstruction, knee replacement) can cause the kneecap to become less mobile, change the mechanics of the knee, or result in muscle weakness that can lead to pain in the front of the knee
How Can Physical Therapy Help?
Physical therapy can help decrease pain associated with PFPS and increase a patient’s tolerance to their desired activities. They will also work to address any contributing factors that led to pain in the first place, thereby decreasing the risk of reinjury.
- Decrease pain
- Activity modification/Rest with guidance from a PT can help a patient stay involved in their activities while decreasing the amount of stress the knee is experiencing so it can recover
- Ice can decrease pain and inflammation
- Taping to help the kneecap move properly and decrease stress through the knee joint might be indicated and can be applied by a physical therapist
- Improve flexibility– tightness in the hamstring, hip flexors, quads, and calf can change the way the knee moves and absorbs stress, and your PT can do an evaluation to see what areas are tight for you specifically and teach you stretches to help! Check out our social media for examples of stretches, including a hip flexor/quad stretch!
- Correct muscle imbalances– muscle weaknesses in the quad, hips, feet, and core can change the way the knee moves and absorbs stress, and your PT can do an evaluation to see what areas are weaker for you specifically and teach you exercises to help! Check out our social media for examples of strengthening exercises, including lunges, hip abduction, and band walks!
- Correct Body Mechanics– correcting your alignment and movement patterns with squats, lunges, running, and jumping can decrease the amount of stress to the knee to decrease pain and prevent future injury. Check out our social media for examples of correct body mechanics for squats and lunges!
f you have any questions about this post or would like to speak with a physical therapist about an injury, give us a call at (978) 263-0007 or, use the contact form on our website. We would be happy to answer any questions and discuss possible next steps.
Achieve Physical Therapy is currently open in Acton, Bedford, and Sudbury, MA. We continue to follow the CDC guideline for face mask coverings.
