Patellofemoral pain is a common disorder causing knee pain around or under the patella; which can result from mechancial stress, overuse, and altered lower extremity alignment. The exact etiology of this condition is unknown but accounts for the most common pain in runners.
Quadriceps strengthening exercises will help if the pain is due to weakened muscles through a variety of open and closed knee exercises that I will post. The use of an open patellar knee sleeve is controversial but it does help to stabilize the knee during activity. Also, applying ice to the affected knee after running helps with elevation. If knee pain continues it does warrant an orthopedic consult.
1. Straight leg raise hold as shown for 20 seconds then repeat x 2 for total of 3 sets 15 reps.
No weight initially
2. Iliotibial band stretch. Iliotibial band and buttock stretch on affected knee side. Position yourself as shown with affected knee crossed over. Twist your trunk to the affected side and use your opposite arm to push your affected leg. You should feel the stretch in your buttock and the outer part of your thigh on the affected side. Hold the stretch for 20 seconds straightening up back. Do the exercise 6 times.
3. Hip Abduction
Lay on your side with the affected leg facing upward. The bottom leg is bent and the top leg is kept straight. Keeping the leg straight, raise leg about 12 ", hold for a count of 20 sec, then return to the floor. It is important that your body is straight and not bent at the hip. Do not allow your body to roll towards the stomach or back when doing this exercise. This exercise is done for 3 sets of 15 repetitions. No weight is used.
No weight initially
No weight initially
4. Hip adduction
Laying on your side again, this time your affected leg is on the bottom. The opposite or top leg is bent and can be kept behind or brought in front of the straight leg. The bottom leg is kept straight and is raised about 4" high, hold for a count of 20 seconds, and then return to the floor. This is done for 3 sets of 15 repetitions. No weight is used.
No weight initially
No weight initially
5. Knee extension
Place a rolled up pillow under affected knee allowing it to bend 30 degrees. Extend affected knee and contract thigh muscles for approx 10-20 seconds then slowly lower to floor. Repeat 15 times for 3 sets.
No weight initially
6. Hip flexion stretch.
Kneel on affected knee with the other foot in front for balance. Flex the gluteal muscles so your pelvis tilts under and flex abdominals to assist with the movement, like a pelvis thrust. Raise the arm on the same side as the kneeling leg to increase the stretch. Hold stretch for 30 seconds then repeat x 4.
Once in this position raise the same arm as kneeling knee reach straight up and lean it slightly to opposite side.
Once the exercises become easier then a 2.5 # ankle strap can be applied for more resistance to the affected leg. These exercises should be repeated 3 times a week for rehabilitation to the affected knee and lastly, if pain persists an orthopedic consultation is necessary.
