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
Treatment
- 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