Are you experiencing a dull, aching pain around your kneecap that seems to worsen with activity? You might be dealing with Patellofemoral Pain Syndrome (PFPS). This common knee condition can affect people of all ages and activity levels. At Foot and Ankle Associates of Southern NH, we’re here to help you understand PFPS, its causes, and the most effective treatment strategies to get you back on your feet.

What is Patellofemoral Pain Syndrome?

Patellofemoral Pain Syndrome (PFPS) refers to pain around the front of the knee and the kneecap (patella). It's often described as a dull ache or a feeling of pressure around the kneecap, which can be aggravated by activities such as climbing stairs, squatting, or sitting for long periods.

PFPS is often referred to as “runner’s knee,” although it can affect anyone, not just runners. The pain usually results from the improper tracking of the patella in the groove of the femur. When the patella doesn’t move smoothly, it can cause irritation and inflammation of the surrounding tissues.

Causes of Patellofemoral Pain Syndrome

Understanding the underlying causes of PFPS can help in managing and preventing the condition. Here are some common factors:

1. Overuse: Repetitive stress on the knee joint from activities like running, jumping, or cycling can lead to PFPS. Overuse can cause irritation in the knee’s soft tissues.

2. Muscle Imbalance: Weakness or imbalance in the muscles around the knee, particularly the quadriceps and hamstrings, can affect how the patella tracks and lead to pain.

3. Improper Footwear: Wearing shoes that don’t provide proper support can contribute to misalignment and stress on the knee.

4. Biomechanical Issues: Problems such as flat feet, abnormal gait, or excessive pronation can alter the mechanics of how your knee moves, contributing to PFPS.

5. Previous Injury: Past knee injuries, such as a dislocated patella or a meniscal tear, can increase the risk of developing PFPS.

Effective Treatment Strategies

Fortunately, there are several effective strategies to manage and treat PFPS. Here’s a comprehensive approach to addressing the condition:

1. Rest and Activity Modification: Giving your knee a break from activities that exacerbate the pain is crucial. Opt for low-impact exercises, like swimming or cycling, that put less strain on the knee.

2. Ice and Elevation: Applying ice to the affected area can help reduce inflammation and alleviate pain. Elevating the leg can also help decrease swelling.

3. Strengthening Exercises: Focus on strengthening the muscles around the knee, particularly the quadriceps. Exercises such as straight leg raises, wall sits, and mini squats can improve muscle support and alignment.

4. Stretching: Incorporate stretching exercises for the quadriceps, hamstrings, and iliotibial band (ITB) to improve flexibility and reduce tension around the knee.

5. Proper Footwear and Orthotics: Wearing supportive shoes and using custom orthotics can help correct biomechanical issues and reduce strain on the knee. If you have flat feet or other foot problems, orthotics can be particularly beneficial.

6. Physical Therapy: A physical therapist can provide a tailored exercise program to address muscle imbalances and improve knee mechanics. They can also use modalities like ultrasound or electrical stimulation to relieve pain and promote healing.

7. Knee Taping: Techniques like patellar taping can help guide the patella into its proper position and reduce pain during activities.

8. Medication: Over-the-counter pain relievers and anti-inflammatory medications can help manage pain and reduce inflammation. Always consult with a healthcare provider before starting any new medication.

9. Professional Evaluation: If you have persistent or severe symptoms, it’s essential to consult with a podiatrist or orthopedic specialist. They can perform a thorough evaluation and recommend more advanced treatments if needed.

Preventing Patellofemoral Pain Syndrome

Preventing PFPS involves addressing potential risk factors and incorporating strategies to maintain knee health:

• Maintain a Healthy Weight: Excess weight can increase stress on your knees. Aim for a balanced diet and regular exercise to keep your weight in check.

• Warm Up and Cool Down: Properly warming up before exercise and cooling down afterward can help prevent injuries and reduce the risk of PFPS.

• Strengthen and Stretch Regularly: Incorporate a balanced routine of strengthening and stretching exercises to support overall knee health.

Conclusion

Patellofemoral Pain Syndrome can be a challenging condition, but understanding its causes and effective treatment strategies can make a significant difference. If you’re struggling with knee pain or have concerns about PFPS, don’t hesitate to reach out to us at Foot and Ankle Associates of Southern NH. Our team is here to help you find the right treatment and get you back to your daily activities pain-free. Schedule a consultation today and take the first step towards healthier knees!