PFS stands for patellofemoral syndrome. This is a condition caused by overuse of the knee when the patella, or knee cap, is not tracking properly in the groove in the femur. After resting and icing your knee, you'll have to strengthen the muscles in your thigh that stabilize the knee cap.These muscles are called the quadriceps. Exercise the quads until you no longer feel pain from PFS, and see your doctor to ensure you're on the road to recovery.
Isometrics
Isometrics, which is the strengthening of muscles by squeezing them tight, is helpful to strengthen your quadriceps. Lie down on your back and prop yourself up on your arms so your torso is raised. Slide your left foot to your buttocks so your knee is bent. Keep your right leg straight and squeeze your thigh muscles while pressing them down to the floor. Hold that position for 20 seconds and relax. Do this for 10 repetitions, then reverse sides and do another 10 repetitions.
Straight Leg Lift
After the isometric exercise, stay in the same position on the floor with your torso propped up on your arms and one foot to your buttocks so that your knee is bent. Keep the other leg straight in front of you and slowly lift it off the floor. Hold it up and straight for 10 seconds, then slowly lower your leg back to the floor. Repeat this exercise 10 times, then switch sides and lift your other leg.
Wall Squat
Stand against a wall so your hips, back and head make contact with the flat surface. Stand with your legs apart and walk your feet out about 24 inches in front of you. Slide down the wall so that you are in a sitting position. Don't let your knees go out farther than your toes. Keep your abdominal muscles tight and hold the sitting position for 10 seconds. Then slowly slide back up the wall. Do this exercise five to 10 times.
Step Up
Use a 6-inch-high platform for this exercise. Stand behind it and put your right foot onto the platform. Ensure that your entire foot is on the flat surface of the platform. Lift your other foot off the floor and allow it to dangle behind you. Hold this position for five seconds, but don't lock your knee to maintain it. Slowly place your dangling foot back on the floor and then put your stepping foot back on the floor. Switch sides. Do 10 repetitions for each side.
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