Patellofemoral Pain Syndrome (PFPS), often referred to as “runner’s knee,” is a common orthopedic condition that affects individuals of all activity levels. While it’s frequently associated with athletes, especially runners, it can also impact anyone engaging in repetitive knee movements. The pain typically occurs around or behind the kneecap (patella), and is often triggered by activities like squatting, running, or climbing stairs. If you’ve experienced this nagging pain, finding the right solution can be life-changing. That’s where a targeted approach through physical therapy comes in.
At Functional Phyzio in Durham, we specialize in treating orthopedic conditions like PFPS using manual therapy and specific exercise programs tailored to address the root causes of pain.
Causes of Patellofemoral Pain Syndrome
PFPS is primarily caused by improper alignment or tracking of the patella as it moves over the femur. Some common factors contributing to PFPS include:
1. Muscle Imbalances: Weakness in the quadriceps, glutes, or hip muscles can cause improper kneecap movement, leading to increased stress on the patella.
2. Poor Biomechanics: Misalignment of the foot, knee, or hip during movement can create excessive strain on the knee joint.
3. Overuse: Repetitive motions, such as running or jumping, can overload the knee joint, causing irritation in the tissues around the kneecap.
4. Tight Muscles: Tight hamstrings or calf muscles can increase pressure on the knee joint, contributing to discomfort.
5. Improper Squatting or Hinging Mechanics: Poor form during exercises like squats or deadlifts can put additional strain on the knee joint, exacerbating the symptoms of PFPS.
Physical Therapy for PFPS
Effective treatment for Patellofemoral Pain Syndrome revolves around addressing the underlying causes, including muscle imbalances, poor movement patterns, and improper joint mechanics. At Functional Phyzio, our expert physical therapists take a holistic approach to treating PFPS with a combination of manual therapy and corrective exercises. Here’s how we approach treatment:
1. Manual Therapy
Manual therapy is a hands-on treatment that can help improve joint mobility, relieve soft tissue tension, and address movement dysfunctions. For PFPS, manual therapy may include:
– Soft Tissue Mobilization: Targeted massage techniques help reduce tension in the quadriceps, hamstrings, and surrounding muscles that can pull the patella out of alignment.
– Joint Mobilization: Gentle manipulation of the knee joint to improve patellar tracking and restore normal movement.
– Myofascial Release: A technique to release tightness in the fascia, the connective tissue surrounding muscles, which can contribute to pain.
These techniques are essential for reducing discomfort and preparing the body for the next critical aspect of rehabilitation: exercise.
2. Exercise: The Core of PFPS Rehabilitation
Exercise is key to addressing the root causes of PFPS. Our physical therapists focus on exercises that promote strength, stability, and proper movement mechanics to alleviate knee pain and prevent future injury. Two crucial movement patterns that we emphasize in treatment are squats and hip hinging.
Squats for PFPS
Squats, when performed correctly, can help strengthen the muscles that support the knee joint, such as the quadriceps, hamstrings, and glutes. However, poor squat form can actually worsen PFPS symptoms. Our physical therapists focus on teaching proper squat mechanics, which includes:
– Knee Alignment: Ensuring the knees track over the toes and don’t collapse inward.
– Hip Activation: Engaging the glutes to take stress off the knee joint.
– Controlled Descent: Lowering into the squat with control to avoid placing excess pressure on the patella.
In addition to bodyweight squats, we may progress patients to resistance squats or variations like split squats and step-ups, depending on their functional capacity.
Hinging Movements for Knee Health
Hinging exercises, such as deadlifts or hip thrusts, are often overlooked but are incredibly beneficial for people with PFPS. Proper hinging focuses on moving through the hips while keeping the spine neutral, which takes pressure off the knees and promotes stronger glute and hamstring engagement.
At Functional Phyzio, we guide patients through:
Hip hinging patterns: Ensuring the movement comes from the hips and not the lower back or knees.
Hamstring Strengthening: Incorporating exercises like Romanian deadlifts or kettlebell swings to increase hamstring support for the knee joint.
Core stabilization:A strong core helps maintain proper alignment during both squatting and hinging movements, reducing the likelihood of knee strain.
Additional Physical Therapy Techniques for PFPS
Along with manual therapy and targeted exercises, our physical therapists in Durham may also incorporate:
Taping To help guide the patella into proper alignment.
Neuromuscular Training To improve proprioception and balance, ensuring the body moves in a more efficient way.
Gait analysis: Finding and correcting movement patterns that contribute to knee pain.
Why Choose Functional Phyzio in Durham for PFPS Treatment?
At Functional Phyzio, our experienced physical therapists take a whole-body, root-cause approach to evaluating and treating Patellofemoral Pain Syndrome. We understand that each person’s body and movement patterns are unique, so we tailor treatment plans to meet individual needs and goals. Whether you’re an athlete, a weekend warrior, or someone simply dealing with knee pain during daily activities, our Durham-based team is here to help you get back to living pain-free.
By focusing on the right combination of manual therapy, corrective exercises, and movement education, we help our patients achieve lasting relief from knee pain. If you’re struggling with Patellofemoral Pain Syndrome, contact us today to schedule an evaluation with one of our skilled physical therapists.
