The knee cap bone is called the patella. Patella pain is very common due to frequent sitting and inactivity. Muscles shorten over time and act like a rusty spring that needs oiling. This often causes the patella to be pulled sideways or pop when under tension causing irritation and pain. When muscles are tight they also pull the patella down onto the thigh bone and can create a rubbing type effect. This leads to pain and swelling.
Hamstring Stretching
When patella pain occurs it is because the posterior muscles of the thigh called the hamstring muscles are short. This causes the thigh muscles to pull the patella in a downward direction causing a friction effect on the femur bone and its soft tissue called cartilage. Learn different hamstring stretching exercises. Perform them daily. Hold the stretch for two minutes. Stand up at work and put one leg up on a chair and lean forward.
Small Muscles
A lot of our daily activities involve sitting. Small muscles behind the knee shorten and do not let the knee cap move properly. Try rolling up a towel so that it is about four inches thick. Sit on the floor with your leg straight. Put the towel under your knee. Use your thigh muscles and try to squish the towel. Hold for as long as you can and then rest. Try this 10 times.
Biomechanics
From the top of your hip, down the outside of your leg, and attaching to below your knee, is a long sheath of tissue called the iliotibial band. This can shorten and pull the patella sideways. Think of a bobsled gliding down a track. If it is off course it bangs against the walls. The patella rides in a track. A tight iliotibial band pulls the patella sideways causing irritation and rubbing against the thigh bone.
Prevention
Sit on the floor with your leg straight. Hold the patella firmly between your thumb and fingers. Move it back and forth in an east to west direction. Gently repeat this 20 to 30 times. Then hold it as far to the left and then to the right for one to two minutes. You should not experience any pain but a stretching feeling only. You should also learn how to stretch the iliotibial band.
Patella Pain
Patella pain is very common and can be resolved with a good flexibility program. Stretching should always be held for a long time over two minutes for each stretch. Think of pulling on a rusty spring and holding it for a long time. If you do not hold the stretch for a long time it just comes back to the same shape. If you experience increased pain or swelling consult a health care professional.
