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

Author: Jennifer 'Mother Jai'

Jennifer Lawson, aka Mother Jai Mother Jai has been blending and personally using aromatherapy products since 2012 and herbal remedies since 2003. The knowledge and experience she obtained over the years provides you with a well rounded, educated, and informed platform to base your own health and wellness on.

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