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Patellofemoral Pain Syndrome

This particular cause of knee pain is most often recognized by these symptoms

  • Generalized knee pain
  • Pain in going up or down stairs or inclines
  • Pain in moving from sitting or squatting to standing
  • Aggravation with activities that require repeated bending of the knee

Patellofemoral pain can result from irritation of the cartilage of the patella which is caused by abnormal contact between the patella and the femur.

The patella, or knee cap, normally glides smoothly in a groove at the end of the femur. Occasionally, an abnormal positioning of the patella leads to inflammation and pain. This problem can be caused by muscle strength imbalance, inflexibility, bony structural differences, improper walking pattern, overuse, or trauma.

If you have patellofemoral pain syndrome, chances are you have fairly common symptoms. You probably have generalized knee pain, especially when you are going up or down stairs, or are moving from a prolonged sitting or squatting position to a standing position. Your symptoms may worsen when you're doing repetitive activities that require bending of the knee including lots of walking or running up and down hills.

Exercises

The three stretches described here should be done before and after the two exercises.

Stretch 1: hip, thigh, knee (iliotibial band)
Do two stretches, twice a day. Hold each stretch gently for 20-30 seconds while breathing normally. Relax for 10-15 seconds between stretches.
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Stretch 2: calf (gastrocnemius and soleus)
Do two stretches, twice a day. Hold each stretch gently for 20-30 seconds while breathing normally. Relax for 10-15 seconds between stretches.
 "

 Stretch 3: back of thigh (hamstring)
Do two stretches, twice a day. Hold each stretch gently for 20-30 seconds while breathing normally. Relax for 10-15 seconds between stretches.
 "

Exercise 1: quad sets
Do 3 sets of 10 repetitions three times a day, pain-free. If you experience any pain or discomfort, do 1 set of 5 repetitions three times a day, working up to 3 sets of 10 repetitions three times a day.
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 Exercise 2: straight leg raises
Do 3 sets of 10 repetitions three times a day, pain-free. If you experience pain, do 1 set of 5 repetitions, working up to 3 sets of 10 repetitions three times a day.
 "

 What to do

 

  • Use ice. Apply ice for 15-20 minutes, 2-3 times a day. For convenience, use an ice pack or ice cubes in a plastic bag.
  • Take ibuprofen or aspirin. Take 2 ibuprofen or aspirin tablets 4 times a day, after meals and at bedtime with milk or crackers. You should take ibuprofen or aspirin for 5-7 days. If you have problems with either of these medications, ask your health care provider about other options.
  • Continue normal daily activities. Continue those activities which do not increase your pain. For example, you can continue biking, if it doesn't hurt. Just make sure that the seat is raised as high as necessary.
  • Do the prescribed exercises The exercises described on the inside of this brochure are designed to bring relief to your pain and strengthen supporting muscles. Do them according to instructions or as your health provider advises.
  • Follow these instructions until you are re-evaluated by a Gannett clinician or seen in Physical Therapy. If you have any questions or concerns, call 255-5155.

 

What NOT to do

 

  • Climbing (up or down) stairs and steep inclines
  • Sitting for prolonged periods with your knees bent beyond 90 degrees
  • Kneeling and squatting for prolonged periods
  • Exercises or activities that increase pain (e.g., jogging or aerobics)

 Print our Fact Sheet (pdf) on this topic.

Questions? Concerns?

We can help.

255-5155

• make an appointment 
• get more information
• consult with a health care provider or counselor
• talk with a patient advocate

Physical Therapy?

Ask your clinician about whether physical therapy might help you heal. If s/he thinks it might help restore your comfort, flexibility, or strength, ask for a referral.