ARE YOU EXPERIENCING KNEE PAIN?

Patellofemoral Pain Syndrome (PFPS)

WHAT IS PFPS?

PFPS is pain that occurs behind or around the kneecap (patella) when applying pressure or loading at the knee joint. It is a common cause of pain in the lower limb.

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ANATOMY

The knee is made up of the femur (thigh bone) connected to the tibia (shin bone). The patella (kneecap) is the largest sesamoid bone in the body and sits in front of the femur protecting the front of the knee.

The quadriceps tendon attaches and runs above the patella, leading into the patella tendon or the patella ligament, which attaches to the tibia.

Knee Anatomy

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HOW COMMON IS PFPS?

• Females are twice as likely to experience PFPS than males.

• The annual number of people with PFPS in the general population is 23%

• 29% occurs in adolescents

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HOW DOES PFPS PRESENT?

• Pain in the front of the knee around the kneecap

• Aggravated by activities such as climbing stairs, squatting or kneeling

• May cause click in knee (clicking in the knee is a symptom of multiple knee conditions)

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WHAT CAN BE DONE ABOUT PFPS?

Unfortunately PFPS has no one correct treatment. As a therapist, finding the impairments and tailoring treatment to each individual is very important.

Strengthening of the muscles surrounding both the hips and the knees has shown to improve power and reduce pain.

Research has even shown that gradually performing activities pain-free within your normal daily routine can also reduce pain levels.

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EXERCISES

HIP

• Clams

• Prone Hip Extension

• Banded Hip Marching

• Hip Thrusts

• Deadlifts

KNEE

• Inner Range Quads/Terminal Knee Extension

• Banded Knee Extension

• Reverse Nordics (target quadriceps)

• Split Squat Isometric Hold

• Squats

KEY POINT

Building up strength, combined with gradually returning to pain-free activities, is very beneficial when it comes to PFPS. By not performing painful movement and only allowing a level of activity that is pain-free it will remove the fear that you may experience when performing any of your activities, exercise, or even daily routine.

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If you are experiencing any knee pain or would like more information, give us a call on (02) 8883 0178.