Understanding Patellofemoral Pain Syndrome

Causes, Symptoms, and How Physiotherapy Can Help

If you’ve ever felt a dull ache around your kneecap, especially during activities like climbing stairs, running, or sitting for long periods, you might be experiencing Patellofemoral Pain Syndrome (PFPS). Commonly referred to as runner’s knee, PFPS is one of the most frequent causes of knee pain. Fortunately, physiotherapy offers effective solutions to alleviate discomfort and improve your mobility.

What Is Patellofemoral Pain Syndrome?

PFPS is characterised by pain at the front of the knee, often around or behind the kneecap (patella). It occurs when the kneecap does not move smoothly in the femoral groove, leading to irritation of the soft tissues or bone beneath the patella.

Common Causes of PFPS

PFPS can develop due to several factors, including:

1. Overuse or Repetitive Motion: High-impact activities like running or jumping can strain the knee joint.
2. Muscle Imbalances: Weakness in the quadriceps or hip muscles can alter kneecap alignment.
3. Poor Biomechanics: Flat feet, improper running technique, or poor posture can place excessive stress on the knee.
4. Injury or Trauma: A direct impact to the kneecap can trigger pain and inflammation.

Recognising the Symptoms of PFPS

If you have PFPS, you might experience:

• A dull, aching pain in the front of the knee that worsens during activities like running, squatting, or climbing stairs.
• Pain after sitting with your knees bent for an extended time (commonly called the theatre sign).
• A sensation of grinding, clicking, or popping in the knee.
• Swelling or tenderness around the kneecap.

How Physiotherapy Can Help

Physiotherapy is a proven and effective way to manage and treat PFPS. At Physio On Group, we focus on identifying the root cause of your pain and tailoring a treatment plan to your needs. Here’s how physiotherapy can help:

1. Comprehensive Assessment
   • Our physiotherapists evaluate your knee mechanics, muscle strength, and movement patterns to determine the underlying causes of PFPS.
2. Strengthening Exercises
   • Targeted exercises focus on strengthening the quadriceps, glutes, and hip muscles to improve patellar tracking and reduce stress on the knee.
3. Stretching Programs
   • Stretching tight muscles, such as the hamstrings and IT band, helps restore flexibility and relieve tension around the knee.
4. Manual Therapy
   • Hands-on techniques reduce pain, improve joint mobility, and address soft tissue tightness.
5. Taping and Bracing
   • Techniques like patellar taping can provide immediate relief by improving kneecap alignment.
6. Biomechanical Correction
   • We address issues like foot posture or running technique, ensuring optimal movement patterns and reducing stress on the knee.
7. Education and Prevention
   • Learn strategies to modify activities, prevent overuse, and minimise the risk of recurring pain.

Tips to Manage PFPS at Home

While professional physiotherapy is essential, you can take steps to manage PFPS:

• Rest and avoid high-impact activities that aggravate your pain.
• Apply ice to the knee for 15–20 minutes to reduce swelling and discomfort.
• Practice low-impact exercises like swimming or cycling to maintain fitness without stressing your knees.
• Wear supportive footwear or consider custom orthotics if you have flat feet.

Why Choose Physio On Group for PFPS Treatment?

At Physio On Group, we specialise in treating musculoskeletal conditions like PFPS. Our tailored physiotherapy programs focus on reducing your pain, restoring function, and empowering you to return to the activities you love. With our expert care, you can achieve long-lasting results and prevent future knee issues.

Take the First Step Toward Pain-Free Knees

Don’t let knee pain hold you back. If you’re struggling with symptoms of Patellofemoral Pain Syndrome, contact Physio On Group today to book your consultation. Let us help you regain confidence in your movement and enjoy a pain-free lifestyle.