Patellofemoral Pain Syndrome: Causes, Symptoms, and Recovery
By Shikin Fadzullah & Irairawan
In our injury management and recovery series, we highlight common injuries, their causes, symptoms, and treatment strategies. This edition focuses on patellofemoral pain syndrome or runner’s knee, a condition that commonly causes discomfort around the kneecap, particularly in active individuals. Whether you're currently dealing with knee discomfort or looking to prevent future problems, this guide provides practical insights to help you understand and manage the condition effectively.
What is Patellofemoral Pain Syndrome?
Patellofemoral Pain Syndrome (PFPS), or Runner’s knee, is a long-term knee condition that causes pain around or behind the kneecap, often worsening with activities like squatting, sitting, climbing stairs, or running. Although once called “front knee pain,” the discomfort can actually occur anywhere around the knee.
What Causes Patellofemoral Pain Syndrome?
Runner’s knee often develops due to overuse or repetitive stress towards the knee joint. The pain typically occurs when the kneecap does not move smoothly in its groove during activities such as walking, running, or climbing stairs. Common causes include repetitive activities, weak thigh or hip muscles, poor foot alignment, or a sudden increase in physical activity. Women are more likely to experience this condition than men.
Signs and Symptoms
The main symptom of PFPS is a dull, aching pain in the front of the knee. This pain may:
Get worse when walking up or down stairs, kneeling, or sitting for long periods.
Be accompanied by a cracking or popping sound in the knee.
Managing Patellofemoral Pain Syndrome
Recovery from a Patellofemoral Pain Syndrome involves rest, targeted care, and progressive rehabilitation. Here are some key strategies to support a smooth recovery.
Rest and Activity Modification
Begin by avoiding activities that aggravate knee stress, such as deep squats, prolonged walking, or running.
Exercises
Stretching Exercise (Soleus Stretch)
Improving flexibility in the surrounding muscles reduces excess pressure on the joint.
Instructions: Face a wall with your affected leg behind you and hands on the wall. Keep your heel down, feet facing forward, and bend both knees until you feel a stretch in the lower calf. If your knee hurts, lean more into your arms. Hold for 20-30 seconds.
Strengthening Exercise (Bodyweight Squat)
Strengthening the muscles that support the knee helps improve alignment and stability.
Instructions: Lightly lower yourself until your hips touch a chair, then stand back up. If this is too difficult or causes pain, try squatting less deeply or using your hands for support. Attempt 3 sets of 20 reps.
Proprioception Exercise (Tree Pose)
Training proprioception improves balance, coordination, joint stability, and overall movement control.
Instructions: Stand tall, place your right foot on your left thigh or shin (not the knee), and press both legs together. Keep your hips level, focus on one spot, and bring your hands to your chest or overhead. Hold for 10 seconds, then switch sides.
Gradual Return to Activity
As pain subsides, reintroduce low-impact activities such as walking or cycling. Avoid sudden twisting or deep bending until full strength and control return.
Prevention Strategies
To reduce the risk of developing PFPS:
Gradually increase the intensity and duration of physical activities.
Strength Training: Strengthen your thigh and hip muscles.
Low-Impact Activity: Incorporate swimming, cycling, or elliptical workouts.
Technique Awareness: Use proper techniques when exercising or moving
Conclusion
Patellofemoral Pain Syndrome is a common but manageable knee condition. With early treatment, proper exercises, and activity adjustments, most individuals can recover fully and return to their regular routines. If knee pain continues or worsens, consulting a physiotherapist or healthcare professional is recommended.
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