Patellar compression syndrome usually occurs when the patellar retinaculum tendon pushes the knee cap out of alignment. This tendon stabilizes your patella, or knee cap, on both sides. However, the outer side is often stronger than the medial inner side. This is what causes lateral compression. Check with your health care professional about any concerns you have about your knee.
Symptoms and Treatment
The most common sign of lateral patellar compression syndrome is pain in the front of your knee. A minor surgical procedure called a lateral release is a common form of treatment for this condition. However, exercises to strengthen the distal vastus medialis obliquus (VMO) muscle, which is above your knee on the inner side, can help ease your symptoms. Before starting any rehabilitation exercises, seek advice from your physiotherapist or health professional.
Straight-Leg Contractions
Sit with your injured leg straight out in front of you and a rolled-up towel under the knee. Press your fingers against the VMO muscle, and contract it as you press the back of your knee into the towel. You should feel the muscle tighten under your fingers. Hold for five seconds, squeezing as tightly as you can, then relax and repeat 10 times.
Knee-Straightening Exercise
For this exercise, keep the rolled-up towel under your injured knee, but lie down on your back. Your leg should be bent over the towel with your heel touching the floor. Contract your quadriceps to lift your heel off the floor, and straighten your knee as much as you can without causing any pain. Hold the contraction for five seconds, then slowly lower your heel. Repeat 10 times.
Wall Squat
Hold a football or basketball, and slide your back down a wall until your knees are at 90 degrees. Make sure your feet are far enough away from the wall that your knees remain behind your toes. Place the ball between your knees, and squeeze it as hard as you can for three seconds. Relax and repeat 10 times. This exercise activates your adductor muscles as well as your VMO, because it is attached to your adductor tendon.
