The most common cause of knee pain is patellofemoral pain syndrome (PFPS) and usually presents with anterior knee pain. It is common in people who participate in sports and symptoms are usually aggravated by activities such as running, jumping, standing up from a chair or going up and down stairs.

Why does this happen?

The control of the knee joint is completely dependent on the surrounding structures, which includes the iliotibial band (ITB) that runs down the outer edge of the thigh and the quadriceps muscles which run down the front of the thigh and over the patella.
PFPS can occur from trauma, but more often it is from a combination of factors that include: overuse, overload of the joint, muscle imbalance, weakness or dysfunction.
So, if one quadriceps muscle is weaker than the rest or if there is tightness on one side compared to the other it can lead to a dysfunctional movement pattern or change patellar orientation or alignment.

3 things you can do to help ease the pain

1. Icing  

Ice is great at helping reduce the pain and any inflammation that may be associated with PFPS. Apply ice or an ice pack wrapped in a towel to the knee for 15-20 minutes at a time every 2-3 hours as needed.

2. Avoid aggravating activities

By limiting activities such as deep squatting, running or stairs helps decrease the stress on the structures around the knee and allows the body to rest and repair.

3. Stretching 

Stretches for the quadriceps or the ITB may be useful in helping the alignment of the patella and relieve some of the stress and strain.

How can a physiotherapist help?

Controlling symptoms is the first step in managing knee pain. What is required next is to figure out the root of the problem. A physiotherapist will begin by observing and assessing:

• Patella positioning - any tilt or shift

• Muscle bulk - lack or decrease in muscle size or strength

• Muscle length - any tightness in ITB, hamstrings, hip flexors etc.

• Range of movement - any loss of range particularly extension

• Gait, stairs and/or running pattern

Depending on what issues may be present the physiotherapist will determine what interventions may be required such as:

• Manual techniques - Dry needling, massage, trigger point release

• Patella taping

• Knee/Patella bracing

• Targeted strengthening and stretching program

• Motor control exercises

If we can help you with any of your knee aches or pains, please feel free to contact us:

Phone: 9553 8145
Website: www.eqphysio.com.au

Or if you're in the area, drop on by and have a chat with us to see if we can help in any way. We're located at 1/45 Montgomery St, Kogarah NSW 2217.