Anterior knee pain causes more patient visits to a sports medicine practice than any other type of pain, according to "Clinical Sports Medicine." The most common types of anterior knee pain have to do with the patellar tendon located below the knee cap and the cartilage around the patella. Many treatment options exist, but the most important thing is to exercise the knee to prevent any muscle atrophy.
Isometric Quad Strength
The quadriceps are made up of four muscles, with two muscles that run centrally along the top of the thigh and two that run on the inner and outer top part of the thigh to attach at the knee cap. The muscle that runs on the inner part of the thigh is called the VMO. One way to strengthen it is to sit in a chair with the foot flat on the floor and the leg and knee bent at 90 degrees. Place hands over the VMO near the knee. Focus on contracting the muscle under the hands and holding for five seconds. Kaiser Permenente recommends this exercise be done five times every hour of the day.
Squats
The McKinley Health Center recommends a few types of squats to strengthen the legs and buttocks. The squads need to be kept in a pain-free range of motion at all times, and when bending down, the knee needs to stay behind the feet. If the knee pain is acute, it is helpful to do a mini squat with the back to a wall for support. Slowly squat down and stop before pain is felt. Hold for two seconds and then stand back up. The other type of squad can be done with only the painful knee and a step. According to McKinley Health Center, the injured knee should be up on the step or raised platform and slowly bent until the foot of the opposite leg touches the ground. Rise up and repeat. As both of these squat exercises become easy, weights are to be added.
Aerobic Activities
Specific aerobic exercises can decrease strain on the knee while still increasing exercise tolerance, according to the Wheaton Resource Group. Riding a stationary bike for 15 minutes initially, working up to 30 minutes, with the seat high so the knee can straighten and the resistance low will help the knee. The American Academy of Orthopedic Surgeons also recommends water aerobics as another low-impact exercise for the knees.
Leg Lifts
Laying on the back with one leg straight and one leg bent, lift the straightened leg up at the hip and hold up in the air for five seconds. Slowly lower the leg and repeat 10 times on each leg. The Wheaton Resource Group recommends this exercise be done twice a day.
Postural
This exercise focuses on working on the alignment of the knees while standing. Feet should be placed shoulder-width apart and the knees unlocked. Contract the gluteal muscles and then focus on gently raising the arches of the feet. Kaiser Permenente recommends this exercise be done five times every waking hour of the day.
References
- "Clinical Sports Medicine, Third Edition"; Peter Brukner and Karim Kahn; 2005
- Kaiser Permenente: Anterior Knee Pain
- Orthoseek: Chondromalacia Patella
- McKinley Health Center: Overuse Knee Injuries
- American Academy of Orthopedic Surgeons: Adolescent Anterior Knee Pain
