Patellofemoral Pain Syndrome Won't Get Better Unless You Fix These 2 Problems
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- Опубликовано: 7 июн 2024
- Treatments to help patellofemoral pain syndrome are usually focused on getting the pain and swelling down in the short term.
But the root cause of patellofemoral pain syndrome requires fixing the root muscle imbalance that sets up too much compression through the knee cap against the thigh bone.
There are 2 specific muscle imbalances that need to be addressed in order to get long-term relief from PFPS and get back to being active without worry of knee pain coming back again.
In this video, Dr. David shares with you why patellofemoral pain syndrome won't get better unless you fix these 2 problems.
▶️ In case you need it, here is a playlist with more videos that might be helpful for you:
"Patellofemoral Pain Syndrome Help"
• Patellofemoral Pain Sy...
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00:21- Understanding the Root Cause
01:49 - Problem #1
04:54 - Problem #2
07:23 - Exercises to Begin Fixing the Root Problem
14:07 - Resources to Fix the Root Problem
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Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
Great video! One thing I wanted to point out, which helped in my case is wearing toe separators with wide shoes. Valgus deformity and fallen arches go together, so by fixing valgus you can also fix fallen arches. Arch support insoles, on the other hand, will keep your foot muscles week. Toe separators will force your big toe to point forward and push your toes in the final phase of the step, which will also force your glutes and calves to work. So, basically, what I am saying is - if you are too lazy to exercise or too busy, get silicon toe separators and wide shoes that you can wear them with and consciously make an effort to push with your toes. It will change the kinematics of your step and will exercise your feet and glutes automatically.
I saw another video of yours 3 weeks ago where you suggest strengthening the butt muscles in order to fix "patellar tendinitis". What can I say? This tip has improved my situation tremendously! After 1 and a half years of pain, after consulting 4 doctors, 3 physical therapists and after one operation, this has improved my situation by 60-70 % in just this short time. Now I know what my root problem is: a lack of butt and foot muscles. I'll keep going, please keep going, too.
I can't thank you enough. My very best regards from Bavaria/Germany.
Hey Bend! What you have had to go through is tremendous, we're so sorry that you had to endure this for 1 1/2 years! We are so glad that we were able to help, we truly appreciate your kind words and so happy that we were able to help! :) We will keep going as long as you do!
Great video have knees arthritis , my doctor did prescribe medication to help with inflammation until I saw your your videos on RUclips about the glutes and this one about the feet , toes and my body imbalance six months on ( with changing my diet) no knee pain
Thanks for the additional layer of info!
Thank you
Dear Dr. David, as always I thank you from the bottom of my heart ❤️ for the extraordinary advice you give us. May God bless you 🙏🙏🙏
Thanks, have been working on the glute exercises and tail swings re partial thickness fissure and they help
U r amazing. Wales uk thanks you. X
I wear shoe inserts and not sure if these will work in harmony with the toe and glute strengthening exercises you are recommending in this video. Your thoughts please.
Can you please make a video for patients with kneecap misalignment? I already suffer from menisci tears in both knees (one surgery).
I am insecure about which exercises are (not) good for me to do 😅
Thanks in advance!
What if you don’t have an arch in your foot, will the toe exercises still help
When you pointed to the hip bone at the top of your leg, i said yep that's me in pain..I know my glutes are weak, but there is also pain in that area that inhibits my moving..how do we eliminate the glute pain?
Hello what can I do about water on my knee I have been on pain going on 4 weeks?
You should see a doctor and have it drained. 😊
Hello Doctor
I’ve been suffering from knee cap pain for almost 3 years now. Recently I have started working on my glute strength whilst avoiding strengthening my quads and hamstrings. I either foam roll or massage my quads. I also started taking magnesium supplement a while back which definitely helps with me tightness on the quads. After watching this video i’m going to add toe flexer strengthening to the routine. I believe i still have full mobility in my knee joint even though it can be painful sometimes after a long day. It pops and snaps too….my question really is do you think i could have permanent cartilage damage? And is there a scan i can request from my doctor to check for damage?
Many thanks
I suppose I’m asking are the arch support inserts helpful or harmful? I do have a meniscus tear and osteoarthritis in my left knee so even though I have done PT in the past and continue at home it seems I have built pretty strong thigh muscles and calf muscles and glute muscle but maybe I’m missing something in the “balance” of what muscles I may be not giving enough attention to.
Thank you for asking this. I am wondering the same thing.
I’m a Latin dancer and I dance in heels, but I’m out now with a torn meniscus. I’m very happy to see this information as I am recuperating. do you have any feedback regarding the heels? I’m sure it’s not good but what can I do to counteract the problems that causes?
Each one video is a very helpful for me.god bless
@@dianer5472Hi there. I not a Latin dancer like you but I like to Latin dance. Unfortunately I can’t do it anymore because of the twisting of my knee that happens when I do it. It’s so much fun to do but it’s hard on the knees. 😊
@@dianer5472 Feeling your pain. I had to quit dancing in 2018 after an avulsion fracture that went undiagnosed and recently fell on my knees cracking the articular cartilage. I've done salsa dancing but only in 1 inch heels. Have hypermobile ankles and flat feet which need a lot of work these days but they were strong when dancing. I hope you recover quickly from the tear. The glute exercises and tail swings help the most with pain.