Everything you need to know about patellofemoral knee pain
Patellofemoral knee pain is a common condition that affects people of all ages, from athletes to office workers. At our Central London physiotherapy clinics, we understand the impact this condition can have on your daily life. Here we explore what patellofemoral knee pain is, its causes, and effective management strategies to help you regain your mobility and reduce pain.
Patellofemoral knee pain, also known as anterior knee pain or runner's knee, is a condition that involves pain in the front of the knee, typically around or under the kneecap (patella). This pain often worsens with activities that involve bending the knee, such as walking, running, squatting, or climbing stairs.
Causes of Patellofemoral Knee Pain
Understanding the underlying causes of patellofemoral knee pain is crucial for effective management. Some common causes include:
Overuse: Repetitive activities, especially those that put pressure on the knee joint, can lead to overuse injuries. This is often seen in athletes and runners.
Muscular imbalances: Weak or imbalanced muscles around the knee, particularly the quadriceps and hamstrings, can contribute to patellofemoral pain.
Incorrect biomechanics: Issues with how the patella tracks within the femoral groove can cause pain. This can result from factors like flat feet, high arches, or poor knee alignment.
Trauma: Injuries like direct blows to the kneecap can lead to patellofemoral pain.
Arthritis: Arthritis in the knee joint can lead to pain and discomfort in the patellofemoral region.
Management and Treatment
Physiotherapy: Consult with one of our physiotherapists at any of our clinics across London who can assess your condition, create a personalised treatment plan, and guide you through exercises to improve strength and flexibility in the surrounding muscles.
RICE protocol: Rest, Ice, Compression, and Elevation can provide relief and reduce inflammation during acute episodes of pain.
Orthotics: Custom-made orthotic insoles can correct biomechanical issues and reduce stress on the patellofemoral joint.
Activity modification: Temporarily adjusting or avoiding activities that aggravate the pain can be necessary.
Pain management: Over-the-counter pain relievers or prescribed medications can be helpful to manage pain and inflammation.
Surgery: In rare cases, when conservative treatments fail, surgical intervention may be considered to address structural issues or damage to the knee joint.
Prevention and Recovery
Preventing patellofemoral knee pain and aiding recovery involve several key principles:
Strength training: Strengthen the quadriceps, hamstrings, and other leg muscles to provide better support to the knee joint.
Proper footwear: Wear appropriate shoes with adequate cushioning and support for your specific activities.
Warm-up and cool down: Always warm up before exercise and incorporate stretches into your routine to maintain flexibility.
Weight management: Maintaining a healthy weight can reduce stress on your knees.
Gradual progression: Avoid sudden increases in exercise intensity or duration.
Listen to your body: If you experience pain or discomfort, do not push through it. Consult a physiotherapist at our clinic for guidance.
Patellofemoral knee pain is a condition that can be effectively managed and treated with the right approach. At Technique, our expert physiotherapists are dedicated to helping you find relief, regain mobility, and get back to the activities you love. Don't let knee pain hold you back— contact us today to schedule a consultation and start your journey to pain-free living.
If you are experiencing knee pain and would like to book a consultation (no referral necessary), you can book in with one of our experts now.