Patellofemoral pain can also be known as anterior knee pain. This is a very common condition and does not usually come as a result from a significant injury or trauma. It usually starts at a low level and can progress over a few days, weeks or months as aggravating activities continue. There are many structures around the front of the knee that can be involved and there can be more than one structure involved at a time.
Anyone can develop patellofemoral joint pain. It is more common in women and people aged 20-30 years old.
This condition can come on after a sudden increase in exercise, either intensity or duration, or as a result of overloading the knee over a long period of time. For example it can be common among people who run on a regular basis earning the name “runners knee”.
Muscle tightness or weakness around your hip and knee can contribute to this condition, as can altered foot posture such as having flat feet.
All of these things can change the way your knee moves putting extra strain around the front of the knee and causing pain.
Exercises to improve movement and strength in your knee are the main form of treatment for this condition, starting off with gentle exercises and increasing the load as you get stronger will help to build muscle strength and reduce the pain in your knee
Experiencig some pain during the exercises is normal and should settle down relatively quickly (within 2 -3 hours) after stopping the exercise. If you notice your pain continuing longer than this it might be the exercise needs adjusting or stopping all together.
Try the exercises below to start to improve the movement and strength in the knee
These exercises are to improve and regain your balance.
Start with the first exercise on the left;
Once this gets easier progress onto the photo on the right;
Using a pillow or a rolled towel under you knee, tighten your thigh muscles to straighten your knee pushing into the towel, this will lift your heel off the bed. Slowly lower heel down to the bed again and repeat.
Loop a resistance band around your knee and a table leg or solid support in front of you. Start with a bent knee and then straighten the knee against the band. Hold for 10 seconds. Slowly release the knee back to bent position and repeat.
Sit on the edge of the chair and without using your hands, push with your legs to stand up, slowly lower your bottom back to the seat.
Once the chair squat exercise gets easier, progress onto a standing wall squat.
Stand with the foot of the leg you wish to stretch held in your hand, or resting on a chair behind you. Pull in your stomach so your belly button moves up towards your nose and tuck your bottom under. Feel the stretch in the front of your thigh. You should not feel pain in your knee. If you do, try:
Lie on your back. Bend the hip of the side to be stretched to 90 degrees, until the knee points to the ceiling.
Your opposite leg can be slightly bent or straight.