Patellofemoral pain syndrome, also called the runner's knee, is a common sports injury faced by cyclists, soccer players, tennis players and other athletes. Patellofemoral pain syndrome occurs due to heavy stress and constant sudden impact that is common during these sports. The main symptoms of this condition include dull aching pain around the patella or the kneecap. The pain is typically in the part of the patella where it connects with the femur or the thigh bone. Any movement like kneeling, walking up and down stairs, squatting and sitting causes this to surface.
Prevention
You can help prevent patellofemoral pain syndrome by staying fit. Any kind of training should be increased in intensity gradually. And, if you take a break from your exercise routine, don't try to resume the activity at the most recent level of intensity and endurance. Wear running or other athletic shoes with shock absorbers that will help keep your knees from getting damaged. Proper stretching, particularly in the prone position, also plays a key role in the prevention of patellofemoral pain syndrome.
Clinical Study
Stretching, combined with other therapies, significantly improves patellofemoral pain syndrome, according to a clinical study conducted by researchers at the National Taiwan University Hospital. The study, published in the July 4, 2007, edition of the "Journal of Biomechanics," included 90 participants, all younger than 50 who experienced knee pain upon palpitation of the joint. Researchers found that a combination of quadriceps strength training, taping and stretching exercises proved more beneficial than any single remedy. Research continues to test the effectiveness of stretching exercises as part of an overall treatment plan for patellofemoral pain syndrome.
Iliotibial Band Stretch
If your knees remain pain free, prevent injury by stretching your leg muscles before every workout. But if you believe you are suffering from patellofemoral pain syndrome, consult a physician before you try the iliotibial band stretch or other stretches. The Iliotibial band stretch can be done by standing straight and then crossing one leg over the other. Keep one hand on top of the other and slowly move them towards the floor. If you have crossed your right leg over the left one, you should feel a stretch in the outer side of the left thigh. Hold the stretch for about 20 seconds.
Hamstring and Quadricep Stretches
The hamstring stretch requires you to be on your back and bend one leg from the knee. Hold the thigh of the lifted leg to make it steady and then straighten the leg to feel the stretch. Hold for about 20 seconds. To stretch your quadriceps, stand straight and steady yourself by placing one hand against a wall. Bend the affected leg and hold the ankle with the free hand. Pull the ankle towards the buttocks. You should feel the stretch in your upper leg. Move the upper leg backward to increase the intensity of the stretch.
References
- American Academy of Orthopaedic Surgeons: Runner's Knee (Patellofemoral Pain)
- National Institutes of Health: Comparison of The Clinical Effects Between Different Physical Therapy Tools in Patellofemoral Pain Patients
- "Journal of Biomechanics"; Comparisons of Quadriceps Strength Training, Taping, and Stretching on Clinical Outcomes in Patients with Patellofemoral Pain Syndromes; Mei-Hwa Jan,, et al.; July 4, 2007
- The Stretching Institute: Patellofemoral Pain Syndrome
- Society of Tennis Medicine and Science: Anterior Knee Pain (Patellofemoral Pain Syndrome)
