7 Exercises against Patellofemoral Pain Syndrome (PFS)

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Last updated 25/04/2023 by The pain clinics - Interdisciplinary Health

7 Exercises against Patellofemoral Pain Syndrome (PFS)

Are you bothered with patellofemoral pain syndrome? Here are 7 good exercises to help you strengthen your muscles, increase function and reduce knee pain.

Examination and treatment at a clinic may be necessary in combination with exercise for optimal recovery. But in this article you will at least be served seven exercises against patellofemoral pain syndrome.

 

- Overload or incorrect load is the cause

Patellofemoral pain syndrome, often called runner's knee or runner's knee, is an overuse injury or irritation that causes pain on the front of the knee and above / on the back of the patella. Patellofemoral pain syndrome is particularly linked to overuse of the knee flexors (hamstrings) - which means that runners, cyclists and sports involving a lot of jumping can be particularly affected.

 

- Some anatomical factors increase the risk

Research studies have also shown that those with shorter hamstrings have a higher risk of developing patellofemoral pain syndrome (White et al, 2009). The knee diagnosis mainly affects younger athletes, but can also affect most people who do not play sports. Patellofemoral pain syndrome is one of the diagnoses we find under the umbrella term running knees. Feel free to contact us our Facebook page or use the comment box at the bottom of the article if you have questions.

 

The Pain Clinics: Our Interdisciplinary and Modern Clinics

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

 

Surprising facts: A large meta-study (Peters et al, 2013) showed that pelvic and hip training were more effective than specific knee exercises when it came to treating patellofemoral pain syndrome (PFS). This is due to the pelvis and the role of the hip in shock absorption and relief for the knees. At the end of this article, we will show you a video with an exercise program consisting of hip exercises using minibands (see example here - the link opens in a new window).

 

Also read: What You Should Know About Patellofemoral Pain Syndrome

(Great guide on the problem made by our clinicians at our department at Lambertseter in Oslo)

Jumping and knee pain

 

Exercises, Stress Strengthening and Active Treatment

Persistent pain and discomfort should always be investigated by a knowledgeable clinician (usually a physiotherapist or a modern chiropractor). In addition to this, you should make active choices in your everyday life and try to find out which factors provoke your pain. It is also important to manage stress and to carry out training exercises according to the phase of the problem you are in. Sometimes it is also the case that rest and relaxation are more important than training for a period of time.

 

Relief and Load management in Patellofemoral Pain Syndrome

At the start of the article, we mentioned how patellofemoral pain syndrome is usually caused by overuse. Such pain is a clear sign that you must prioritize relief for a period. One of the self-measures our clinicians often recommend for this diagnosis is the daily use of knee compression supportThis support has been specially developed to provide relief to your knee joint and stimulate increased blood circulation towards the pain-sensitive and painful areas of the knee. Many people are also bothered by some fluid retention and swelling in combination with the pain - and then it can be beneficial to use reusable cold pack to reduce these swellings.

Tips: Knee compression support (The link opens in a new window)

Click on the image or link to read more about the knee compression support and how it can help your knee.

 

- Why exactly do I get knee pain?

Here we want to include an important comment. Although a diagnosis often has characteristic features and risk factors, it is also the case that no two diagnoses are exactly alike. One patient may have significant impaired function in one hip on the same side as the knee pain and in another it is the lower part of the anterior thigh muscles that is to blame. What we are trying to bring out here is that you, in case of knee pain, as the knees are complex beings - should feel free to seek expertise in this field. We are proud of that all our clinics (see overview here - opens in a new link) has a uniquely high level of expertise in the assessment and treatment of knee problems.

 

- No quick fix for knee pain

Due to complex mechanisms, there is often no "quick fix" for knee pain, and several studies indicate that one must expect at least 6 weeks of treatment. In other words, the course of treatment is often longer than in other regions. This is due, among other things, to the fact that you often see an involvement of injuries in the tendon attachments, for example from the quadriceps, down towards the knees. And these need a little extra care and treatment to stimulate healing.

 

- Several treatment techniques can have a positive effect

Among other things, pressure wave treatment, as well as laser therapy, carried out by a publicly authorized clinician, have documented effects against tendinopathies, tendon damage (tendinosis) and tendon inflammation (tendinitis). It is impossible for pressure wave treatment in combination with proper training to have no effect, but if the treatment effect is less than the extent of damaged tissue, the problems may persist (Liao et al, 2018). It's pure biomechanical math. Everything can be better.

 

1. Lateral leg lift (with or without workout)

Lie on your side with a supportive hand in front of you and a hand resting your head. Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of the deep seat and hip muscles - which in turn leads to relief of the knees. Repeat the exercise 10-15 repetitions over 3 sets.

lateral leg lift

 

2. Bekkenhev

It is quickly made to forget how important the seat muscles are for both hip and knee stability. Strong gluteal muscles reduce the pressure and strain on the knees.

the bridge exercise

The bridge is done by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during exercise, and reduce the chance of muscle damage. When you're ready, do the exercise by pulling the seat muscles together, before lifting the pelvis and hip up against the ceiling. Make sure you perform the exercise by pressing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position. The exercise is performed 8-15 repetitions, about 2-3 sets.

 

3. Squat

squats
squats is a popular and effective exercise. Which many have a love-hate relationship with.

A: The initial position. Straighten your back and stretch your arms out in front of you.

B: Bend down slowly and stick out your butt. Make sure you tighten the abdominal muscles and maintain the natural curve of the lower back.

The exercise is carried out with 10-15 repetitions over 3-4 sets.

 

4. Side lunge with elastic training knit

This exercise is excellent training for the gluteal muscles, which play a very important role in hip stabilization, and thus, knee stability. Feel free to use minibands when performing these exercises.

Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.

Side outcome with elastic

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.

 

Video: Side outcome w / elastic

Knee failure

knee lunge

Outcome can be performed in several ways, both with and without weight manuals. Keep in mind the rule "do not kneel over toes" as this will cause too much pressure in the knee and can cause both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for. 8-12 repetitions on both sides above 3-4 sets.

 

6. "Monster walk" with elastic

"Monster walks" is a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat. For this exercise, we often recommend the use of mini ribbon knits (see link below).

Party the mini band. Then stand with your feet shoulder-width apart so that there is good resistance from the band against your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy – hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

 

7. Landscape quadriceps stretch

Recumbent quadriceps hip stretch extension

Good stretching exercise for the front of the thigh and hip. Particular focus on the quadriceps - which can be a muscle that contributes to anterior knee pain. Hold the stretch for 3 sets of 30 seconds duration per set.

 

Summary:

7 good exercises and workouts that help you strengthen your muscles, increase function and reduce diffuse knee pain. More specifically: Good exercises for patellofemoral pain syndrome. An important comment here is that training the hips, especially lateral leg lifts (and then preferably with a mini-band) is extremely important for optimal healing. Below you can see our tips in relation to self-measures and training against knee pain.

 

Recommended exercise equipment and self-measures for patellofemoral pain syndrome and knee pain

Very often we get questions about recommended self-measures and support products for knee pain. There are certain general "driving rules" that are worth trying - but preferably in combination with guidance and treatment from an authorized clinician, as well as exercises against patellofemoral pain syndrome.

 

- Our advice for training

When we at the Vondtklinikkene conduct exercise guidance and training after knee injuries, or general knee pain, we very often use miniband training tracksuits. These ensure a safe and fine range of motion at the same time as we can perform load control for the knees. Tip no.2 becomes knee compression supports which can contribute to better proprioception (depth sensitivity) - ie better "connection" and positional understanding with your knee. Studies have also shown that it can improve the sense of balance and gait for people with osteoarthritis, as well as functional improvements in knee injuries (Sharif et al, 2017).

 

- Self-measures have an effect

So do not listen to those who think that these have no function. When it comes to biomechanical rehabilitation, it is in fact the case that all evidence-based money goes - and we recommend all our patients who undergo active treatment to also learn good self-measures such as these. The third self-measure we recommend is the use of massage balls for stimulation of healing in damaged soft tissue (muscles and tendons). In the case of knee pain, a great deal of the malfunction often comes from the thighs and calves.

 

1. Miniband training tracksuits (see example by clicking here - the link opens in a new window)

2. Knee compression supports (link opens in new window)

3. Trigger point balls / muscle knot balls (link opens in new window)

- Here you see how trigger point balls can be used against, among other things, thighs and calf muscles.

 

VIDEO: Exercises for Patellofemoral Pain Syndrome

In the video above shows our own chiropractor Alexander Andorff presented an exercise program with exercises for patellofemoral pain syndrome. Remember to adapt in relation to your own circumstances. Become part of our family by subscribe for free to our Youtube channel and like our Facebook page. Ta gives you access to hundreds of training programs and videos for better health knowledge.

 

Also read: Pain in Kneet?

hurt in the knee

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Images:

Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

Sources and Research: 

White et al, 2009. Hamstring length in patellofemoral pain syndrome. Physiotherapy. 2009 Mar; 95 (1): 24-8.

Jeroen SJ Peters, PT and Natalie L. Tyson, Pt Proximal Exercises Are Effective In Treating Patellofemoral Pain Syndrome: A Systematic Review Int J Sports Phys Ther. 2013 Oct; 8 (5): 689–700.

Liao et al, 2018. Efficacy of extracorporeal shock wave therapy for knee tendinopathies and other soft tissue disorders: a meta-analysis of randomized controlled trials. BMC Musculoskeletal Disorder. 2018; 19: 278.

Sharif et al 2017. Biomechanical and functional efficacy of knee sleeves: A literature review. Phys Ther Sport. 2017 Nov; 28: 44-52.

 

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1 answer
  1. Trude says:

    Hi, I suspect I have patellofemoral pain syndrome. I found their video on Youtube: Exercises for knee pain - Patellofemoral pain syndrome. Can I do these exercises without hurting my knee further? Have been to the Chiropractor and taken a pressure wave without improvement so far, and taken exercises: cycled a bit on an exercise bike, as well as 90 degree squats against the wall, static and up and down from the wall. I have also limited my activity level considerably, to reduce the load. Nothing seems to work. As well as getting on anti-inflammatory without reducing pain, movement. Living in Oslo, there may be a therapist you can recommend. Thinking one must look at the whole movement pattern, ordering etc, as well as get treatment, rehabilitation, and training.

    Hope to hear from you 🙂

    Greeting
    Trude

    SVAR

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