According to the Centers for Disease Control and Prevention, in 2006 knees ranked the most common joint pain among Americans over the age of 18. The cause of knee pain varies based on injury, genetics, alignment, gait pattern and posture. Pain around the kneecap that worsens with activity is known as patellar compression syndrome, or patella femoral syndrome.
Symptoms
The patella, or kneecap, sits at the bottom of the thigh bone held on by the quadricep muscles. It sits in a small groove, allowing the leg to bend and straighten. In patellar compression syndrome, the kneecap does not sit properly in this groove. The most common symptoms of patellar compression syndrome begin with pain on the sides of the kneecap, often exacerbated by physical activity, going down steps or hills or after sitting for long periods.
Causes
To find the underlying cause of the knee pain, look at body alignment, foot positioning, posture and hip to knee angle. If possible, determine the cause of the pain to ensure you choose the proper treatment and exercise program. Patellar compression syndrome can be caused by muscular imbalances, a lack of flexibility or an abnormal foot arch. Find a therapist or trainer to help you assess the biomechanics of your body.
Leg Exercises
Weak quadriceps often contribute to patella problems. To help realign the knee cap, strengthen the muscles of the quadriceps. A seated straight leg lift works to contract the thigh muscle while lifting the leg. Sit on the floor, lean back on your hands while keeping your back straight. Extend your left leg straight on the floor while keeping your right one bent. Lift the left leg off the floor, keeping the quadricep contracted. Leg extensions work the thigh muscle as well. Sit in a chair with your knees bent at a 90-degree angle. Straighten your left leg by contracting the thigh muscle. Partial squats help with tracking the patella if done with controlled movement.
Considerations
When dealing with knee pain, work to reduce the swelling before you start with any significant exercise program aimed at the patella. Continue aerobic activity as you are able. Seek the help of a therapist or trainer with experience working with patellar compression syndrome. Rest the knee when pain persists and do exercises as tolerable. If you experience extreme discomfort, use tape or a knee brace to minimize pain.
References
- Centers for Disease Control and Prevention: Adults Reporting Joint Pain or Stiffness in the Past 30 Days
- "American Family Physician; Patellofemoral Pain Syndrome; Mark S. Juhn, D.O.; Nov. 1, 1999
- "The Physician and Sportsmedicine"; Patellofemoral Syndrome Diagnostic Pointers and Individualized Treatment; Michele LaBotz, MD; July 2004
