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Patellofemoral Pain Syndrome (PFPS)

Causes of PFPS

  • Overuse
  • Not enough rest between exercise sessions
  • Improper footwear
  • Improper training
  • Improper alignment

Signs & Symptoms

  • Knee pain
  • Tight hamstrings
  • Tight calves
  • Muscular spasms in legs


  • See a doctor about knee to ensure no damage is done
  • Give the knee 48 hour break to rest and heal before returning to exercise
  • Use Ice to reduce inflammation
  • Epsom salt soak or compress on knee to help healing process
  • Arnica oil or salve can assist in the healing process
  • Lavender and chamomile can reduce pain and inflammation
  • When pain is present reduce activity on the knee (avoid running and exercises on hamstrings and quadriceps)
  • Increase flexibility in hip, knee and ankle
  • Myofascial release at groin and hip with foam roller
  • Increase strength of glutes and hip flexors

Exercises to Reduce Pain & Improve Function

  • Stability Ball wall squats
  • Side stepping
  • Multidirectional lunges
  • Hip abductor/adductor machine
  • Glute machine

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