Today's episode covers patellofemoral joint pain and strategies that can be implemented 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, I have created a FREE PDF that will teach you some of the best exercises to implement. Visit my podcast page and subscribe to access this free resource. rehabscience.com/podcast/ My book has a more comprehensive patellofemoral pain syndrome rehab program that guides you through three phases of rehab and has picture of me doing all of the exercises. Click the following Amazon link to learn more about my book. amzn.to/4c1CyLe
Thanks Tom and Kirsten! I appreciate these videos on knee pain. I haven't really narrowed down what my knee pain comes from, so i do a wide range of exercises. My right knee definitely hurts going downstairs. I will have to look it up in your book. I read some more over the weekend. I was able to do a lot more one leg squats this morning without holding onto anything! Thanks again ❤❤😊😊
No problem! Nice work on the single-leg squats. The patellofemoral pain program is the first program in the knee chapter, if you want to learn more about it.
Glute strengthening helped big time. Foam rolling too helped. You are so right about stress levels playing a factor. When stress is over the roof no exercise seems to alleviate the pain.
Glad to hear those strategies helped you! Stress is one of the most influential factors I see day after day in people who are suffering from various pain issues.
As a former competitive runner with knee chondromalacia ( mild) i can't run without pain and also going down stairs hurts . I have a dysregulated hypersensitive nervous system which was really bad at the time I first developed this stuff. I never knew there was a link . Thanks for the information
Hey Tom! Thank you for this episode, it was really interesting for me to watch. I had been diagnosed with this, and when my pain was stronger I felt it entirely in the front of my knee cap. Now the pain is very mild, but it moved to the back of my knee. Can this happen? or could it be something different? Thank you so much for the precious info!
I’m glad the episode was helpful! While patellofemoral pain is mostly experienced on the front of the knee, sometimes it can refer to other areas of the knee, including the back of the knee. Having said this, it would probably be wise for you to incorporate other exercises that target the structures on the back of the knee, including the hamstring tendons and the upper calf muscle tendons. Here are a few other exercises you could try incorporating. ruclips.net/video/s4xYwbqN_To/видео.htmlsi=OAUvMWNAx-KIV5tk
This is great info thank you. I was a runner many years ago but not anymore (age 67). However I've had 2 hip surgeries and spinal surgery over 7 yrs and lost a lot of leg/hip tone. After my first op the surgeon said my knee pain was pf syndrome. I also notice that my instep pronates. Even though your talk discusses runners with this knee condition I'm sure that the improper use due to pain is a cause in my case and maybe others in similar situation to mine. Perhaps you could expand on this another time - curious to know if I'm correct!
Dialing in one’s seat height is very important with this issue. Using the elliptical and swimming are great cardio options as well as they tend not to aggravate the patellofemoral joint.
sir my brother is too young all this happen suddenly He is undergoing treatment in AIIMS Delhi from India. Dr. told me there is a bunch of veins on the shoulder, One which is blocked.. it's hard we can't do the operation. Dr. said it could be cured only by excercise 🥺. sir please help me.. and show me the right path
@@joshuahankins2613 but sir if he does even a little activity, his arms and legs become stiff. and then mind is relaxed arms and legs is relaxed and this problem is Only right hand and leg.
Thank you sir for uploading the most awaited topic. Sir how can we differentiate patellofemoral pain from chondromalacia patella although both have same symptoms too
This is mostly done with imaging. Chondromalacia would be visible on imaging, whereas, patellofemoral pain often won’t show anything on imaging. At the end of day, it doesn’t matter much as the treatment strategy is basically the same for both issues.
I have this to a small extent. I was stretching the quads daily and it seemed to help. My quads seem to do undesirable things to my patella. I realized I need to strengthen them so I use the extension machine at the gym and it helps. Now realizing it's better than stretching. The vmo's I'll roll them with a pvc pipe and it helps to get the patella in place. I descended a steep trail and the next day I felt some pain but 2 days after I'm fine.
What exercises would you recommend for quad strengthening when sharp patellofemoral pain exists with movement within the knee between a 75 - 110 degree bend?
bro i also got patellofemoral pain i cant bend my knee after excercise i am good now but i got crepitus something glides on my patella when i bend or straight it any suggestions
It’s very hard for me to give accurate advice for that situation without evaluating him. It would be important to figure out what is leading to the nerve compromise.
Talking to myself? You don't know anything about the setup of my podcast. My wife is a physical therapist and was nervous to share, so I told her I would carry the majority of the episode. You didn't care to ask about the details and would rather make a snap judgement without understanding anything about the situation. Poor form, pal.
Today's episode covers patellofemoral joint pain and strategies that can be implemented 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, I have created a FREE PDF that will teach you some of the best exercises to implement. Visit my podcast page and subscribe to access this free resource. rehabscience.com/podcast/
My book has a more comprehensive patellofemoral pain syndrome rehab program that guides you through three phases of rehab and has picture of me doing all of the exercises. Click the following Amazon link to learn more about my book. amzn.to/4c1CyLe
Thanks Tom and Kirsten! I appreciate these videos on knee pain. I haven't really narrowed down what my knee pain comes from, so i do a wide range of exercises. My right knee definitely hurts going downstairs. I will have to look it up in your book. I read some more over the weekend. I was able to do a lot more one leg squats this morning without holding onto anything! Thanks again ❤❤😊😊
No problem! Nice work on the single-leg squats. The patellofemoral pain program is the first program in the knee chapter, if you want to learn more about it.
Great talk! Gave me lots of new insight. Im gonna solve this so i can get my edorphines and dopamine again.
Glute strengthening helped big time. Foam rolling too helped. You are so right about stress levels playing a factor. When stress is over the roof no exercise seems to alleviate the pain.
Glad to hear those strategies helped you! Stress is one of the most influential factors I see day after day in people who are suffering from various pain issues.
As a former competitive runner with knee chondromalacia ( mild) i can't run without pain and also going down stairs hurts . I have a dysregulated hypersensitive nervous system which was really bad at the time I first developed this stuff. I never knew there was a link . Thanks for the information
Hey Tom! Thank you for this episode, it was really interesting for me to watch. I had been diagnosed with this, and when my pain was stronger I felt it entirely in the front of my knee cap. Now the pain is very mild, but it moved to the back of my knee. Can this happen? or could it be something different? Thank you so much for the precious info!
I’m glad the episode was helpful! While patellofemoral pain is mostly experienced on the front of the knee, sometimes it can refer to other areas of the knee, including the back of the knee. Having said this, it would probably be wise for you to incorporate other exercises that target the structures on the back of the knee, including the hamstring tendons and the upper calf muscle tendons. Here are a few other exercises you could try incorporating. ruclips.net/video/s4xYwbqN_To/видео.htmlsi=OAUvMWNAx-KIV5tk
@@RehabScience Thanks a lot! I appreciate your answer. I will check the video out now.
This is great info thank you. I was a runner many years ago but not anymore (age 67). However I've had 2 hip surgeries and spinal surgery over 7 yrs and lost a lot of leg/hip tone. After my first op the surgeon said my knee pain was pf syndrome. I also notice that my instep pronates. Even though your talk discusses runners with this knee condition I'm sure that the improper use due to pain is a cause in my case and maybe others in similar situation to mine. Perhaps you could expand on this another time - curious to know if I'm correct!
As always, thanks!
You’re welcome!
For cross training with this heard the usual three are cycling (proper sear height lower resistance), elliptical, and swimming
Dialing in one’s seat height is very important with this issue. Using the elliptical and swimming are great cardio options as well as they tend not to aggravate the patellofemoral joint.
sir my brother is too young all this happen suddenly He is undergoing treatment in AIIMS Delhi from India. Dr. told me there is a bunch of veins on the shoulder, One which is blocked.. it's hard we can't do the operation. Dr. said it could be cured only by excercise 🥺. sir please help me.. and show me the right path
@@SweetySingh-wo7uu shoulder veins has nothing to do with knee pain
@@joshuahankins2613 but sir if he does even a little activity, his arms and legs become stiff. and then mind is relaxed arms and legs is relaxed and this problem is Only right hand and leg.
Go to a doctor then@@SweetySingh-wo7uu
Thank you sir for uploading the most awaited topic. Sir how can we differentiate patellofemoral pain from chondromalacia patella although both have same symptoms too
This is mostly done with imaging. Chondromalacia would be visible on imaging, whereas, patellofemoral pain often won’t show anything on imaging. At the end of day, it doesn’t matter much as the treatment strategy is basically the same for both issues.
@@RehabScience Thank you sir
I have this to a small extent. I was stretching the quads daily and it seemed to help. My quads seem to do undesirable things to my patella. I realized I need to strengthen them so I use the extension machine at the gym and it helps. Now realizing it's better than stretching. The vmo's I'll roll them with a pvc pipe and it helps to get the patella in place. I descended a steep trail and the next day I felt some pain but 2 days after I'm fine.
Stretching and the leg extension machine often help with this issue. I’m glad you are finding exercises that are helping you!
👌
What exercises would you recommend for quad strengthening when sharp patellofemoral pain exists with movement within the knee between a 75 - 110 degree bend?
Would you be able to add link to the research you mentioned?
Please, can using a messager gun help ease the tension on the quadricep muscles, so as to ease pain on the petallofemoral ligaments?
Yes, a massage gun can help ease muscle tension.
@@RehabScience Thanks
What about compression? I know this is in line with the taping theory but I swear I feel so much more stability and less crepitus when I wrap it.
bro i also got patellofemoral pain i cant bend my knee after excercise i am good now but i got crepitus something glides on my patella when i bend or straight it any suggestions
Hello sir I am from India Sir, my brother's nerves in his arms and legs become weak, less movement which excercise would be right for him?
It’s very hard for me to give accurate advice for that situation without evaluating him. It would be important to figure out what is leading to the nerve compromise.
Glut, hip and muscles around your knees.
This guy is just talking to himself. Hard to watch.
Talking to myself? You don't know anything about the setup of my podcast. My wife is a physical therapist and was nervous to share, so I told her I would carry the majority of the episode. You didn't care to ask about the details and would rather make a snap judgement without understanding anything about the situation. Poor form, pal.