Patellofemoral Pain Syndrome (PFPS) is a common cause of knee pain, affecting more than 20% of young adults with a higher prevalence in females. It refers to pain around the kneecap (patella) without indications of joint damage. The condition tends to aggravate with activities like squatting, climbing stairs, sitting, and running.
In this write-up, Dr. Aashish Arbat an internationally acclaimed Orthopedic Doctor in Pune explicates the causes, symptoms and treatment of Patellofemoral pain syndrome.
For any disease understanding the causes is exceedingly important. To know the causes of Patellofemoral pain syndrome, read on.
Contents
Patellofemoral Pain Syndrome Causes
- Excessive use or sudden change in exercise routine
- Knee Injury
- Excess weight
- Your kneecap is incorrectly aligned (patellar tracking disorder)
- Muscle imbalance or weakness
Individuals with patellofemoral syndrome may experience or notice certain indications. Dr. Aashish Arbat, a reputed Pune Orthopedic Doctor mentions a few symptoms.
Patellofemoral Pain Syndrome Symptoms
- Throbbing pain around your kneecap
- Your knees are aching after sitting for long hours
- Jumping, climbing stairs, cycling, squatting and running trigger knee pain
- Knee buckling
- Grinding or Popping sensations in your knee when moving
The fact is that if you already experience knee pain, any kind of hurt would increase the pain and discomfort. So, whenever you have knee discomfort you look for a comfortable patellofemoral knee brace.
There are various types of patellofemoral knee braces available in the market these days.
- Open patellar brace: Provides support without being overly rigid.
- Wraparound brace: Offers support and compression.
- Solid compression knee sleeves: This may help reduce pain.
- Knee Straps for Patellofemoral Pain
- Knee Braces With C-Shaped Buttress
- Hinged Knee Brace
Just make sure to buy the one you find comfortable.
Patellofemoral Pain Syndrome Exercises
- Supine Hamstring Stretch (Addresses tight hamstrings)
- Standing Quadriceps Stretch with Chair Support (Eases quad tightness)
- Standing Hip Flexor Stretch on Chair (Relieves hip flexor tension)
- Gastroc Stretch on Wall (Stretches calf muscles)
- Straight Leg Raise with External Rotation (Improves leg control)
- Prone Hip Extension (Strengthens hip extensors)
- Sidelying Hip Adduction (Strengthens hip adductors)
- Lateral Step Down (Improves balance and strength)
- Wall Squat Hold with Ball (Enhances squat stability)
Patellofemoral Pain Syndrome Treatment
Treatment of patellofemoral pain often begins with simple measures… Here below find details
R.I.C.E. Treatment
The acronym RICE stands for Rest, Ice, Compression, and Elevation. The primary aim of RICE treatment is to support your injury to heal by reducing any inflammation or swelling.
Rest
When it comes to the best medicine for patellofemoral pain syndrome knee treatment; the answer is rest. When you overuse or overload your knees many people face trigger with patellofemoral pain syndrome. Keeping your knee at rest until your pain feels relief works.
Ice
When you apply ice to your knee it reduces swelling and pain associated with PFPS. Ice should be applied to your knee for about 15 to 20 minutes several times a day. Remember not to apply ice directly to your knee. Try wrapping it in a towel or consider trying this cold therapy brace.
Compression
The subsequent step is compression. This is aimed at reducing swelling. There are a number of compression braces available these days that help in easing patellofemoral pain syndrome. Alternatively, you may purchase a compression brace. You can use an elastic bandage for relief as well.
Elevation
By keeping your knee elevated (preferably above the heart), you can lessen swelling by allowing surplus fluid to drain. If you are sitting down and icing your knee, consider raising your knee or leg using pillows.
Medication
Taking anti-inflammatory drugs (NSAIDs), including ibuprofen or naproxen, can ease many painful signs, including inflexibility and swelling around your knee.
Exercises
There are evidences that exercise therapy for patellofemoral pain syndrome lessens knee pain, boosts function, and helps with long-term improvement. Most PFPS exercises prioritize strengthening your muscles that support your knees. This helps to improve alignment. The exercises like hamstring stretch, prone quadriceps stretch, straight leg raise, sidelying clams also help with patellofemoral pain syndrome. A physiotherapist in Pune will guide with proper exercises.
Physical Therapy
During an evaluation, your physical therapist may observe your alignment and test the sturdiness of your thigh and hip muscles to confirm if there is a weakness or imbalance that might be causing your patellofemoral pain. Your physical therapist can show you how to adapt your everyday activities and exercise programme to reduce your patellofemoral pain.
Arch Support, Taping, and Braces
There are multiple varieties of knee braces available in the market these days, such as arch supports, knee straps, knee sleeves, and kinetic tape that help treat PFPS. Wearing a knee brace is an ideal way to strengthen your kneecap, ease patellofemoral pain, and shield against movements that might cause more damage.
Conclusion
Patellofemoral pain syndrome – Physiopedia is not an easy condition to deal with. However, with the correct approach, and right physiotherapist it can be managed successfully. By understanding its causes, identifying the symptoms, and exploring various treatment options, individuals suffering from PFPS can get relief and get back to their regular activities with less pain and uneasiness.
