Patellofemoral pain syndrome (PFPS), or also widely known as as runner’s knee is a condition where pain, mostly described as sharp or dull and achy, is felt at the knee cap. The pain is more prominent after running, or during walking up or down the stairs. The patella is mainly held by your quadriceps muscles which are the Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris.
People suffering from runner’s knee frequently have abnormal patella tracking towards the lateral side (outwards) of the limb. To perform the patella tracking assessment, the patella is palpitated while the patient extends their knee. If the patient’s patella tracks away towards the side, then the patient has a patella tracking issue.
People who have runner’s knee with patella tracking issue tend to exhibit tightness or tenderness outside of their thigh (Vastus Lateralis), IT Band and hip flexor. When the Vastus Lateralis becomes tight, the Vastus Medialis (the inner quads) may weaken and this causes the patella to track away from the mid line. For that reason, most therapist would recommend strengthening the inner quads. However, it is almost impossible to isolate and strengthen just the inner quads. Whenever we extend our knee, our body will recruit the entire group of muscles. If we keep repeating this process, the tight outer thigh would only become tighter. Here are some tips on how to alleviate the pain and help resolve it once and for all, at your own home just by using some common tools.
GOLF BALL ON FEET
Most common mistake people make is to localize the problem. They tend to forget that the kinetic chain affects the entire body. Treating just the knee alone is a narrow approach. Although you may have pain at your knee cap, it can also affect your foot, hip and even your lower back. Step on a golf ball at the affected limb to release tension at the bottom of your foot for 1-2 minute. Focus on the sore spot.
ROLLER FOAM THE OUTER THIGH (VASTUS LATERALIS), IT BAND AND HIP FLEXOR
Release the tension at the outer thigh, IT band and hip flexor using a roller foam. It is usually more sore or painful at the muscles closer to the knee. Focus on the sore spot for 1-2 minutes.
STRENGTHEN THE QUADS AND SUPPORTING MUSCLES
Once the tight muscles are released, only then should you strengthen the quadriceps muscles. Examples of such exercise would be leg extension, squats and lunges. You would also want to strengthen the supporting muscles which are the hamstrings, glutes and adductors too.
Other supportive tools such as a knee brace and taping can help assist in your recovery. But relying on them will not resolve your problem. If in doubt, contact me for a consultation.