Did you know that Patellar Femoral Pain Syndrome is the MOST common knee pathology the general population will encounter? 1/4 people will fall under this “diagnosis” throughout their lifetime and there is NO OPTIMAL treatment. But if it is so common, how have we not figured out a gold standard treatment yet? Is this diagnosis a death sentence to my knee?!
Answer: No. It is not your knee that is the biggest issue here, it is the diagnostic terminology of “Patellar Femoral Pain Syndrome” (PFPS) that is.
PFPS is a blanket diagnosis that doesn’t allow us to identify the reasoning behind the knee pain: biomechanics, trauma, anatomic abnormality, overuse or instability. What we do know is that treatment for PFPS typically comes from improving quad strength, improving knee control through the hip, soft tissue mobility and proper patellar mobility. Here is the program for just that:
- Patellar Mobilizations: Applying pressure on your patella (knee cap) in all directions and getting a small stretch in each direction. We are looking to stretch the tissue that enraptures the patella for 2-3min
- Knee Flexion Mobilization: Find a dish towel, roll it up, place under the pit of the knee, grab as far down your ankle as possible and apply a small bouncing motion. This motion is applying and anteriorly directed force of the tibia to perform a slight distraction technique to stretch the distal attachments of the quadriceps. 3x45sec each
- Foam Roller for Quad & ITB: With foam rolling we are able to change the pain pressure threshold, which is our bodies tolerance to deep pressure/pain. We add a fun variation of adding a knee flexion and extension to full ranges in order to add a pin-and-stretch technique to areas specific to the athlete. 1-2min per muscle group.
- Steamboats: If you’re my client in clinic, this is one of my favorite exercises at controlling the knee from the hip. We will perform this on both legs, 10-15 reps each and attempting to maintain our balance through out. Make sure your feet are pointed straight forward, keep your chest upright with shoulders down and back and utilize a mirror for the best feedback.
