Patellofemoral Joint Pain Exercises

Рет қаралды 23,608

Күн бұрын

Today's video covers patellofemoral joint pain and rehab exercises that can be done to help relieve pain and improve your functional ability.
Patellofemoral joint pain syndrome (PFPS) describes a very common condition in which a person experiences pain just behind the kneecap. Pain associated with this condition is usually reproduced with activities that put more stress on the joint, such as running, climbing stairs, squatting or prolonged sitting.
Successful treatment of this condition revolves around temporary behavior modification, such as reducing running mileage and avoiding periods of prolonged sitting. Incorporating exercises that strengthen the hip (glutes) and knee (quads) muscles is also important.
If you are experiencing pain at the front of the knee with some of the activities mentioned above, give the exercises shown here a try. In general, these exercises progress from less challenging to more challenging in terms of stress on the joint. So, if you are having acute pain, stick with the movements at the beginning and move forward as your pain improves.
Don’t forget that my new injury and pain rehab book is available for pre-order on Amazon. It has over 300 pages of rehab programs for the most common conditions. Click the link below to learn more! a.co/d/9ck3FCZ

Пікірлер: 38

@tuulapell6356 Жыл бұрын

Thank you for this good video 💛

@jemartejero7536 Жыл бұрын

Excellent!

@RehabScience Жыл бұрын

Thank you! Cheers!

@joshuahankins2613 18 күн бұрын

Thanks going to do foam rolling stretches and hip exercise for a month till knee calms down then do the quad exercise

@belladona7712 10 ай бұрын

I have patellofemoral arthritis in my right knee only right after my accident last year thank you so much ❤

@bryantan7135 5 ай бұрын

How are you doing now after doing this exercises?

@ch3aybaboch3ayb10 Жыл бұрын

شكرا لك

@RehabScience Жыл бұрын

👍👍

@bedhairtapes4227 Жыл бұрын

The roller has become my friend w PF! Helps so much… found cross training so helpful overall w barre, kick boxing & yoga 8mths post injury. As well as leg exercises like you suggest. Back to soccer next season 🤜

@bedhairtapes4227 Жыл бұрын

Also, once front knee was better, would get this really irritating back of the knee tightness a lot during / after exercise . Prob fluid? Since cross training that’s much better too now. And roller helped that too!

@RehabScience Жыл бұрын

The foam roller is such a simple and awesome tool.

@RehabScience Жыл бұрын

Cross training is also something I recommend to so many patients. Most of the issues I see in the clinic are related simply to doing too much of one thing. If we can alter the stress we put on our system throughout the week, we are much less likely to experiences injuries.

@JordyJayHomer 3 күн бұрын

My mild chondromalacia went away in a week by doing straight forward leg raises with a few pounds on my foot

@elifmelif1865 3 ай бұрын

❤😊

@ollirumari4573 6 ай бұрын

i have this on boths my knees. And on my left knee i also have meniscus tear ..i would try this but with me having meniscus tear it would hurt.

@sallysimpson7 2 ай бұрын

OW my knees!!!

@starshine7937 Жыл бұрын

Thanks very much. Ive found foam rolling to be very helpful with my knee pain. Are there any tips you would give for getting back in tge gym again with squats with patellafemoral joint pain ?

@RehabScience Жыл бұрын

Foam rolling can be quite helpful with this issue. In terms of getting back to squatting, I would start by performing squats that are more hip dominant, which will take stress off of the quads and the patellofemoral joint. This is usually best accomplished by sticking with back squats where the trunk tips forward slightly as compared to front squats. I would also use single leg variations, such as Bulgarian split squats, walking lunges, and single leg squats, as these require less load, which means they are typically less likely to irritate the patellofemoral joint.

@starshine7937 Жыл бұрын

@@RehabScience thank you so much !! I really appreciate you replying and for your channel 🙏🙏🙏

@aaronyonkersdrums8081 Ай бұрын

I find that when I do the one legged squat my supported leg wants to curve inward?? Could you help

@RehabScience Ай бұрын

The exercises in my video below typically help with this issue. kzfaq.info/get/bejne/qJmUaZliqKy-j5c.htmlsi=mwEI7e0Ah27GDuCH

@Mandude888 6 ай бұрын

What if I can't bend my knee far

@carlosryee9128 4 ай бұрын

I had a lateral partial knee in 10/23, and I am having the most difficult time with stairs, in particular down, extending my leg, it hurts on the top right portion of my knee cap, and I also have medial pain, it’s a very sharp pain, and when I ice too long it feels like im stabbing my knee with a blade. I am having an extremely difficult time developing my quad because of this!!! What can I do

@jeantarry6726 Жыл бұрын

I had a right knee replacement 6.5 years ago and a revision almost 4 years ago. The patellar component was loose, and it caused the pain that you spoke of. The component was replaced, and some spacers were also added. I continue to have the pain, though it has decreased as I try to implement the PT that I learned post-op. I just don't understand why. I'm tired of being limited in my physical activities. I know I'll likely not run again, but it would be nice to be able to at least ride a bike!! Please advise!

@ttjay2455 Жыл бұрын

Agree with the riding a bike again

@RehabScience Жыл бұрын

Sorry to hear about this. It’s really difficult for me to give accurate suggestions without knowing more details and testing you myself. Have you tried exercises like are shown in this video?

@engineeringff4929 5 ай бұрын

Pain only when I do squat up

@thegreypath1777 24 күн бұрын

Exercises start at 2:29.

@SyedAli-zn9ty 2 ай бұрын

Why such exercises when you cannot even bend below 90 degrees???

@Amy_Watson 6 күн бұрын

These are great. Do not do Ben Patrick's ATG program for this condition. IT It is not a cure-all and will greatly agitate PGPS..

@RehabScience 6 күн бұрын

I couldn’t agree more. Patellofemoral pain syndrome will usually get worse with his programming. He isn’t a physical therapist and doesn’t understand that different conditions require different approaches.

@Theabtheabtheab Жыл бұрын

How can you have « science » in your name and still put the foam roller in a video in 2023? Time to update 😢

@RehabScience Жыл бұрын

Soft tissue mobilization is a form of manual therapy, which has plenty of research support. Applying novel stimulus to the skin and other soft tissue structures has been shown to alter the pain experience. Using a foam roller or other tool is not an outdated strategy unless you think it is actually changing mechanical tissue properties. I taught pain science for eight years at the university level, so I have a decent grasp on the current research.

@Theabtheabtheab Жыл бұрын

@@RehabScience I agree with the first part, but the studies seem to show that such techniques only have a positive impact while you are doing them, it’s only short term and in my situation (pain consultant for automobile sport) where time counts, the time you spend foam rolling with no long term effect, is time that you don’t spend doing something more useful with a long term impact, treating the actual cause of pain. I would have done a video called « small tips to live with patellofemoral pain » where i would have included foam rolling. Sorry for the intonation, there is no agressivity in my words, english is not my first language!

@RehabScience Жыл бұрын

@@Theabtheabtheab I agree that the research has shown that manual therapy techniques have a short-term effect. But, as a clinician who has been treating individuals in pain for 16 years now, I very much find that offering strategies that help reduce pain, even if they are short-lived, are appreciated by patients and often help them move forward faster in the recovery process so that active mobility and resistance training/loading exercises can be implemented. By no means does someone have to complete these techniques, but I find that the majority of people benefit from them and appreciate learning about them.

@FreshwaterFloof 7 ай бұрын

I definitely found it to be helpful. Thanks!

@paulkahlke2291 5 ай бұрын

If quad weakness is one of the major issues, why do cyclists (like me) get this so much? (I'm 40% quad by weight)

@cihandemir7234 2 ай бұрын

Diz kapağı kayması var dizim tam olarak fleksiyona girmiyor. Sürekli kütlüyor kıtlıyor tıklıyor. Tam çömelmeme izin vermiyor. Bu egzersizler bana uygun mudur . Daha önce lateral gevşetme ameliyatı oldum ama faydası olmadı @RehabScience