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Patellofemoral pain


YOUR INJURY Patellofemoral pain syndrome (PFPS) is a condition which affects the knee cap (patella) and the structures which support it, as it passes up and down the groove in the thigh bone, during bending and straightening of the knee.


Pain is caused because the patella no longer tracks correctly up and down the groove, this places greater strain on the supporting structures and the joint surfaces.


Patella


This mal-tracking of the patella may be caused by a number of factors such as the alignment of your leg during movement, abnormal muscle forces or weakness in the quadriceps and a lack of flexibility in muscles of the leg. Your rehabilitation exercise programme aims to address these problems.


Runners, basketball players, young athletes and females, especially those who have ‘knock knees’ are particularly at risk of suffering from PFPS.


YOUR REHABILITATION PROGRAMME This programme has specific exercises to help stretch and strengthen muscles which may be weak. It is really important to ensure the exercises are performed with good technique and good postural control. Make sure to repeat the same number of exercises on both legs. Make sure you are pain-free at all times and take care not to progress too quickly. We have given suggested sets and repetitions, but everyone is different so your practitioner may give guidance that is more specific to you.


WARM UP AND COOL DOWN If muscles are tight, weak or injured, it is particularly important to warm up (unless advised otherwise by your practitioner) with a fast walk or a gentle jog at a pain-free pace for 5 minutes before you start your exercises. This


Shin Diagram showing the knee, patella and surrounding structures


increases your circulation and helps prepare the muscles for the activity to come. When you have finished your exercises, end the session with a 5 minute gentle walk or slow jog to allow your heart rate to slow down gradually.


WHY YOUR REHABILITATION PROGRAMME IS IMPORTANT Your home exercise programme has specific exercises to stretch tight muscles, strengthen the quadriceps and correct lower limb alignment in order to improve the tracking of your patella. In order to achieve proper rehabilitation of your injury, it is important to ensure the exercises are performed with good technique. Poor practice leads to poor performance and potential strain on your injury.


Thigh


Patella tendon


HOME EXERCISE PRODUCTS


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All products are accompanied by video demonstrations online. For other products visit the PhysioSupplies website http://spxj.nl/ykRdi5


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Hand Weights http://spxj.nl/xHElIQ Home Fitness http://spxj.nl/wxL1ae Orthopaedic Supports http://spxj.nl/y2aePC


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


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