Also known as or related to:
Runners knee, jumpers knee, lateral tracking of the patella, knee cap pain, patello femoral knee pain
This common running complaint involves pain and inflammation under or around the knee cap (patella). The knee cap sits on a shallow groove at the front of the knee. When the leg is bent the knee cap moves backwards and forwards in this groove.
The knee cap sits on a shallow groove at the front of the knee. When the leg is bent the knee cap moves backwards and forwards in this groove.
The most common cause of inflammation of the knee cap is the knee rotating inwards with walking and running and the knee cap being pulled to the side and not moving correctly in its shallow groove. This misalignment creates extra pressure and the knee cap becomes inflamed.
The two main causes of the knee rotating inwards excessively are:
1. The foot rolling inwards and causing the knee to follow and rotate inwards
2. Weak muscles around the hip that allow your hip to drop and knee to collapse inwards
The three key treatment goals are:
1. Correcting foot posture to prevent the knee rotating inwards:
- running/walking technique to optimise gait efficiency
- using orthoses, correctly prescribed, to control knee rotation.
2. Correcting muscle imbalances by:
- loosening the muscles on the outside of the leg (outer quads, ITB) with stretching, massaging and rollers
- strengthening the inside of the leg (inner quads/VMO)
3. Strengthening hip abductors:
- exercises for the gluteus medius/minimus muscles
Patello Femoral Pain Syndrome is one of the most commonly diagnosed complaints that occur with exercise. Click here to make an appointment for an assesment so you can find your perfect fit!