Patellofemoral pain syndrome exercises are to help prevent often known as “runners knee.” The injury creates pain in the kneecap area and is often found in the running and jumping sports. There are various ways to treat the injury, but often athletes choose to use a patellofemoral pain syndrome brace to create some stability in the area. Patellofemoral Pain Syndrom exercises are much more effective in the long run vs. a patellofemoral pain syndrome brace.
Symptoms That Lead to Needing to Do Patellofemoral Pain Syndrome Exercises
The pain caused by Patellofemoral pain syndrome is always an intense pain in the front of the knee right around the kneecap.
- Going upstairs
- Going downstairs
- Having knee bent for a long period
- Pushing off to accelerate
- Landing from a jump
Causes of Patellofemoral Pain Syndrome
There is no definite cause of runners knee which is what makes it tricky to treat, especially if you are trying to do it on your own. Some of the causes doctors have observed include
- Overuse – Repetitive actions seen in sports like basketball where you continuously jump or running where your knee is put through the same motion over and over again.
- Muscle imbalances – If the hips, quads, and hamstrings are too imbalanced, it can create problems for kneecaps.
- Muscle weakness – The hips and quads need to be strong enough to hold the kneecap in the correct position during activity
- Injury – Trauma to the kneecap can alter the function of the kneecap and the muscles around it
- Surgery – ACL surgeries may increase the chance of this injury
Factors That Increase The Risk of Runners Knee
Age – Injury typically affects adolescents and young adults
Sex – Women are twice as likely to develop the injury because a wider pelvis puts more stress on the knees.
Certain Sports – Running and jumping sports put extra pressure and strain on the knees
Lack of Self-Care – Not taking care of your body while doing activity increases your chance of developing this injury
Prevention Using Patellofemoral Pain Syndrome Exercises
Barbell Squats – Building strength in the quads will go a long way in preventing this injury. If weakness is an issue and you gain mass in your quads, it is important that you balance it with stretching or you could make the injury worse.
Sumo Deadlifts – Sumo deadlifts are a great way to work on the quads and the adductors as well. Keeping the adductors strong can help to stabilize the knee.
Glute Ham Raises – The hamstrings are often the muscle group that is left behind because it is much easier to work the quads. Working the hamstring is important because they also contribute to knee health and stability.
Lose Weight – If you are carrying more weight, then you need to it is going to be hard on your knees.
Warm Up Properly – A proper warm-up will make sure that your muscles move with more fluidity when you are running or jumping.
Quad and Hip Stretches – Stretching the quads and hips are going to be important in keeping pressure off of the knee.
Slowly Increase Training Volume – Anytime you quickly increase volume and intensity you are at an increased risk of injury. The best thing you can do is gradually build the volume up as you go.
Get Fitted For the Right Shoes – The right shoes can make all the difference between comfort and fun, to injury and pain.
What Does The Patellofemoral Pain Syndrome Brace Do?
The Patellofemoral pain syndrome brace helps to keep the kneecap in the proper position. When suffering from this injury, your knee will want to creep up or to either side instead of sitting where is supposed to sit.
The patellofemoral pain syndrome brace is not a cure for the problem though. It is meant to help manage the pain. It is essential to understand this because buying a brace will NOT fix the problem in the long run. You need to correct the cause of the knee problem to do that, and the best way to do that is to get treatment with a professional.
Best Treatment Options
Treatment with a healthcare professional is going to do you much more for you than a patellofemoral pain syndrome brace will. It is treatment combined with patellofemoral pain syndrome exercises that make for the best combination. The reason is that of the cause of the injury is being fixed. Think of getting bit by a poisonous snake and then covering it with a wrap to help keep the swelling down. That is great for a while, but the only way to survive is to drain all o the poison out because that is the cause of the pain. The same is true with injuries.
Types of Sports Medicine Providers That Can Help You
- Physical Therapists
- Massage Therapists
- Registered Dietician
- Naturopathic Doctor
Skill Sets to Look for In Sports Medicine Providers
Skill sets are the things healthcare providers learn after they graduate. A healthcare provider can take courses and get certifications for different skill sets. These skill sets are valuable and help them approach injuries from different perspectives. These providers will not just look to slap a Patellofemoral Pain Syndrome Brace on you.
- Dry needling
- Joint Manipulation
- Active Release Technique
- Graston Technique
- Functional Movement Screen
- Fascial Stretching
- Strength and Conditioning Coach
- Athletic Trainer
- Sports Background
- And many more
How to Find Great Healthcare Providers to Help With Patellofemoral Pain Syndrome Exercises
Kho Health allows you to search for sports medicine providers based on type and skillset so that you can find exactly what you need. If you are unsure what you need to help your runners knee, Kho Health will help give you direction. The combination of patellofemoral pain syndrome exercises and a sports medicine provider will have you healthy in no time.