Patellofemoral Pain Syndrome

[xlxBigSexyxlx]

So, in one of my recent post, I said I had knee pain. Turns out I more than likely have Patellofemoral Pain Syndrome. For those that don't know its :

The kneecap or patella is a small, triangular bone in the front of your knee that moves with the knee as it flexes. It glides up and down along a track at the end of the thighbone (femur) and gives the front thigh muscles (quadriceps) extra leverage for straightening the leg. The patella also protects the other bones in the knee against collisions and falls.

Patellofemoral pain syndrome occurs when the patella cartilage becomes overloaded due to overuse (often caused by high-impact activities) or as a result of poor alignment. High-impact sports -- such as football, basketball, soccer, tennis and running -- can aggravate existing abnormal kneecap alignment. In addition, running on uneven surfaces, like hills or trails, or playing on multiple surfaces (such as going from a grass to a hard court in tennis) also may increase the likelihood of patellofemoral pain.

The most common symptom of patellofemoral pain syndrome is a dull ache underneath the kneecap while walking down stairs, squatting or getting up after sitting for long periods of time. In addition, your knee may catch when bending, and you may experience a painful grating or creaking sensation.

Although many active people notice symptoms when starting new activities or increasing their level of intensity, especially with respect to high-impact sports, non-active people can suffer patellofemoral pain during routine daily activities as well.


Anywho, its not terribly serious, but it does suck because I can't play sports or do any of the big lifts like squats, deads, power cleans, etc..

What are some good leg exercises I can do without having to bend the knee too much. I can do calf raises, possibly leg extensions, possibly lunges...what else?

Im bummed.......

[Kratos]

I think squats are good for this condition but don't quote me on that. The anterior leg muscles are usually a stabilizing force for the patella and alignment of the knee. As long as you are careful with your form and don't go too low or super heavy.

Leg extensions on the other hand put terrible shear on the knees, I would eliminate that one.

[xlxBigSexyxlx]

I think squats are good for this condition but don't quote me on that. The anterior leg muscles are usually a stabilizing force for the patella and alignment of the knee. As long as you are careful with your form and don't go too low or super heavy.

Leg extensions on the other hand put terrible shear on the knees, I would eliminate that one.

yeah I tried experimenting with squats. I cant go parallel without a nice shot of pain. So I tried half ass squatting, going down as far as possible right up before the pain. Now this didnt hurt, but I didnt really feel anything as far as working out goes. I suppose its better than nothing though.

Ima give leg extensions a go tomorrow and see, but yeah your probably right.

Thanks for the input

[PROTEINSHAKE]

maybe see a physical therapist.....that often happens after knee surgery when the quad goes atrophied due to lack of use for a while... the kneecap can lose its track & cause a clicking or popping feel/sound but can often be corrected with PT ........ also known as patella tracking syndrome.... the PT can actually tape the patella in a different position & do exercises to strengthen the musculature around the knee cap, allevaiting the pain... hope this helps

[DSM4Life]

First get a second opinion.

Second, don't let anyone tell you what you can/can't do. Remember lifting is like 80% mental. Get out there and try it. Don't search for the pain while you workout but work with it and over come it .

[C_Bino]

I have the same problem, my opinion? Dont see a physiotherapist. Stay away from open chain movements like leg extensions unless you are going light.

ALWAYS warm up, I do bike and set the chair low so when im pedalling my knees bend azs much as possible. I warm up for 10 mins on bike before EVERY leg workout. Its boring but it saves me for sure. I start with leg press always and start with 2 plates aside and warm up like hell. Its the only thing that helps.

Ok I should take back not going to a physiotherapist. Go if you want but I dont think it helps at all. They all tell me to strengthen my quads...Well if that were the case I dont think I would have the problem in the first place. Strengthening my quads is what gave me the problem lol.

[Renesis]

bah i have the same crap from 13 years of soccer 10 years of hockey and 8 years of football. I still squat heavy and go below parallel, I still deadlift, and i still play any sport I want when I want. Sure my knees hurt if i sit to long, sure they hurt in cold weather, but i dont give a f**k, pain isnt going to stop me from doing what I love. I suggest to take that kind of attitude as well.

[Kratos]

You are gonna have arthritis and probably need those knees replaced when you get a little older renesis.

I would start with 2 weeks on ibuprofen @800mg 2x a day. Don't do the exercises you know agrivate your condition.

[xlxBigSexyxlx]

Thanks for the inputs

When I go to class tomorrow, Im gonna stop by the gym, theres bound to be someone there who has it or knows about it.

As for the time being, Im going to get a couple knee sleeves for the extra support.

ibuprofen @ 800mg ed to start

Only going to do the exercises I can, nothing more at this time. going light, good form, and no pain. (as far as squats, and legs in general for that matter)

and a nice warmup with the bike and such

thanks again

lol Im not going to "fight through the pain" . That seems a bit much.

[LawMan018]

After reading about your condition I believe I have the same problem, albeit, more mild... It has just been hurting a lot lately because of doing heavy leg extensions which from now on I will stop... I'm only worried about it because I'm going to bootcamp soon and am going in as a firefighter... so I hope it won't affect me too negatively...

[Renesis]

You are gonna have arthritis and probably need those knees replaced when you get a little older renesis.

I would start with 2 weeks on ibuprofen @800mg 2x a day. Don't do the exercises you know agrivate your condition.

...