Patella femoral syndrome encompasses general pain on the front side of the knee. It may be because of a misaligned patella, compression of your thigh bone against your kneecap or poor gliding of your patella when you move your knee. Such pain prevents you from using your leg, decreasing the strength of your quadriceps and worsening your condition. Treatment exercises for patella femoral syndrome enhance the range of motion of your knee joint and increase the strength of your quadriceps.
Warmup
An easy warmup incorporating a heat pack and leg movements reduces the pain generated from patella femoral syndrome, making you more inclined to do your rehab treatment exercises, strengthening your quadriceps and ultimately relieving the symptoms. Apply a hot pack over your knee for 10 minutes, increasing blood circulation and the temperature of your tissues, making your muscles, ligaments and tendons more amenable to stretching and bending. Then, gently flex and extend your knee for two sets of 15 repetitions if you are at the beginning stages of rehab. Once you have been cleared to bear weight on your leg, walk slowly on a treadmill to further increase circulation and tissue temperature.
Lying Quad Stretch
The lying quad stretch is used during the early phase of treatment for patella femoral syndrome. This is an active stretching exercise, in which you control the degree and the length of the stretch. Lie with your back flat on the floor and your buttocks about 2 feet from the wall. Bend your healthy knee and drape a towel over the foot of your injured leg. Place the bottom of the wrapped foot against the wall as high as you can. Slowly drag the towel downward along the wall until you feel a gentle stretch along the front of your knee and quadriceps. Hold the stretch for 20 seconds, then raise your foot back up. Repeat for three more repetitions.
Seated Quad Stretch
This is an alternative exercise if you cannot get on the floor. Perform this exercise by sitting with your thighs halfway off of a chair; ensure your knees are about 90 degrees. Begin with the foot of your injured leg flat on the floor in a comfortable position. Cross your healthy ankle over the ankle of the injured leg. Next, push your injured leg backward until you feel a gentle stretch. Hold the stretch for 20 seconds, then straighten your injured leg again. Repeat for three more repetitions.
Straight Leg Raises
The straight leg raise is an early rehab strengthening exercise that is done lying with your back flat on the floor. Bend your uninjured leg to place the bottom of the foot on the floor and keep your injured leg straight. Begin by pointing the toes of your injured leg up toward the ceiling, contracting your quadriceps muscles to straighten your knee as much as possible without pain. Lift your injured leg up about 8 inches and hold the position for five seconds. Slowly lower your leg back to the floor, then relax your quadriceps. Repeat the exercise for three sets of 10 repetitions.
Leg Extensions
Leg extensions may be done early in rehab using a light ankle weight and may also be done later using a leg extension machine. If using an ankle weight, you may work just your injured knee. When using the machine, use both legs to perform the exercise until your injured knee becomes stronger. To perform leg extensions using an ankle weight, sit upright on a chair with your knees at the edge of the seat. Contract your quadriceps to straighten your injured knee as much as possible and hold for two seconds. Repeat for three sets of 15 repetitions. On a leg extension machine, slide into the machine and ensure your knees are lined up with the pivot point of the leg extension arm. The ankle pads should be just above your ankles. Contract the quadriceps muscles of both legs to straighten your knees, holding the extension for two seconds. Repeat for three sets of 15 repetitions.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., et al.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
