Does pain at the front of your knee or around your knee cap make squatting, sitting for a long time, walking up and down stairs, or playing sports difficult? This type of pain that occurs at the front of the knee, and/or directly under or surrounding the kneecap is known as patello-femoral pain (PFP). It is one of the most common types of knee pain, responsible for up to 25% of reported knee pain in the United States according to the American Physical Therapy Association. Read below to learn more about PFP’s causes and symptoms, as well as what you can do at home to help relieve symptoms.
Causes of PFP
Typically PFP is an overuse injury, meaning it is caused by repeated excessive stress being placed on the knee. This can be the result of overloading the joint during physical activity, but also sudden increases in the frequency and/or intensity of physical activity. PFP is nicknamed “runner’s” or “jumper’s” knee because it is common in athletes participating in sports that put significant stress on the knee due to frequent bending motion. However, PFP can occur in anyone. In addition to overuse, another common cause of PFP is muscle imbalance or weakness that causes the kneecap to move improperly. Usually, the quadriceps is to blame here given its direct attachment to the patella via the quadriceps tendon.
Symptoms of PFP
Those with PFP may experience pain with one or more of the following actions:
- Squatting
- Kneeling
- Performing any activity that requires repeated bending such as jumping or running
- Sitting for a prolonged period of time or rising to stand after prolonged sitting
- Walking up/down stairs or hills
- Walking on uneven surfaces
What Can I Do at Home?
Try these 5 exercises and stretches at home to strengthen your quadriceps and glutes and stretch supporting muscles!
Written By: Dr. Sydney Brown, DPT
Although rest will temporarily resolve the symptoms associated with PFP, the best way to truly get rid of PFP outside of activity modification is a targeted exercise regimen. If you are tired of pain at and around your knee cap preventing you from exercising, playing sports, and participating in daily activities, call Respire Physical Therapy at (703) 671-1871 or click here to schedule an evaluation and begin a treatment plan catered to your specific needs!
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