Patella femoral syndrome---known medically as patellofemoral pain syndrome---usually entails physical therapy that involves various exercises that strengthen your surrounding leg muscles in order to stabilize the kneecap. While doctors haven't pinpointed the exact cause of patellofemoral pain, it is thought to be related to the way your kneecap, or patella, moves on the groove of your thigh bone, or femur.
Definition
Patella femoral syndrome is a kneecap condition characterized by either a soft or rough spot on the patella's cartilage surface, according to the Florida Knee and Orthopedic Center. It involves both your patella (kneecap) and your femur (thighbone). The syndrome has been known as runner's knee or dashboard knee. Since the patella continually moves in an up-and-down direction, as well as tilting and rotating, there are various points of contact between the femur and patella. That is why the syndrome is considered an overuse injury, according to University of Washington physician Mark S. Juhn, doctor of osteopathy at the University of Washington School of Medicine.
The repetitive contact involving these areas and the misalignment of the patella is more than likely the reason for patella femoral syndrome. In medical terms, it is patellofemoral pain syndrome.
Strengthening Exercises
Perform isometrics. While sitting, alternate between tightening your thigh muscles (quadriceps), your calf muscles and your buttocks. Hold each for a count of 10. Relax. Repeat.
Another isometric, from bigkneepain.com, involves sitting in a chair and extending both legs. Touch heels to floor. Tighten your thigh muscles. Hold. Relax. Do 10 repetitions. Do this throughout the day, if desired.
Do a straight leg raise. Nismat.org suggests: Lie on your back on a flat, firm surface. Bend your healthy knee to stabilize your back. Tighten the quadriceps of your injured leg, while keeping the leg straight. Raise your leg to the same level of your bent knee. This should be about 30 degrees. Hold. Return to original position. Repeat. Do three sets of 15 repetitions.
Do a hip flexion. Sit on the edge of a chair or table. Keep your back straight and your healthy knee bent. Lift your weak knee toward the ceiling. Hold. Return to original position. Do not lean forward or backward during this exercise, according to Nismat.org. Do this exercise in three sets of 15 repetitions.
Strengthen your hamstrings. While sitting in a chair with wheels (such as an office chair), pull yourself around the room using your injured leg. Keep your healthy leg off the ground.
Stretching Exercises
Stretch your hamstrings. Sit on a firm surface with your injured leg straight. Gently bend forward from your waist in an attempt to touch your toes, says Nismat.org. Keep your back straight. Hold for 30 seconds. Repeat stretch five times. Depending upon your preference, you can keep your healthy leg straight or bent.
Do quadriceps stretching. Says Nismat.org: While standing, hold the back of a firm chair. Lift your injured leg and bring your heel up toward your buttocks. Use your hand to grasp your ankle. Pull your heel closer to your body until you feel the stretch. Hold for 30 seconds. Do not arch your back. Keep your knees close together. Return to original position. Repeat.
Tags: your back, your healthy, your injured, Keep your, original position, patellofemoral pain