Runner's knee, or patellofemoral pain syndrome (PFPS), is a common problem experienced by runners. It is characterized by pain under and around the kneecap and knee joint and is often accompanied by swelling. Anyone with this condition should consult with a physician to determine the extent of the damage to the knee. Often doctors prescribe rest for the condition accompanied by physical therapy, but surgery may be required as a last resort, says the American Association of Family Physicians. Anyone with runner's knee should consult with a doctor before attempting any exercises.
Inner Quadriceps Contraction
Doctors often encourage you to tighten your thigh muscles as part of the rehabilitation for PFPS, according to PhysioAdvisor.com. Sit on a bench or table with your injured leg fully supported by the table and a rolled-up towel under your knee. Tighten your thigh muscles by pressing your knee down into the towel. Place the fingers of your hand on your inner thigh to ensure that the proper muscles contract. The website suggests you hold the contraction for five seconds and repeat 10 times, or as directed by your physician.
Straight Leg Lift
Sit on a table or floor with your injured leg outstretched and your uninjured leg bent at a 90 degree angle with the sole of the foot flat on the surface. Lift your injured leg 6 to 12 inches off the ground, while keeping the knee straight, and hold this position for five to 10 seconds, recommends FamilyDoctor.org. Return your leg to the starting position using a gentle and controlled motion and repeat five to 10 times, as directed by your doctor.
Quadriceps Stretch
This exercise requires a chair or table you can hold onto for stability, and is performed by standing in front of the support and bending the knee of your injured leg until you can grab your foot and pull it toward your buttocks. Continue to pull your foot closer to your buttocks until you feel the muscles in the front of your thigh stretch. Hold this stretch for five to 10 seconds and repeat 10 times or as directed by your doctor.
References
- PhysioAdvisor.com: Patellofemoral Pain Syndrome
- U.S. National Institutes of Health: Exercise Therapy for Patellofemoral Pain Syndrome
- American Association of Family Physicians: Patellofemoral Pain Syndrome Therapy and Treatment
- FamilyDoctor.org: Patellofemoral Pain Syndrome
- ABCBodybuilding: Runner's Knee Rehab Exercises
Member Comments