Is Knee Pain Limiting Your Daily Activities?
Do you experience pain around or behind your kneecap when running, squatting, or climbing stairs? Does your knee feel stiff or uncomfortable after prolonged sitting? If so, you might be dealing with Patellofemoral Pain Syndrome (PFPS), commonly known as Runner’s Knee—a common condition affecting athletes and non-athletes alike.
At Adaptive Physiotherapy & Massage in Booragoon, we specialize in treating knee pain using evidence-based rehabilitation, manual therapy, and personalized exercise programs to help patients regain function and prevent recurrence.
This article will cover what PFPS is, why it happens, and how to manage it effectively for long-term knee health.
What is Patellofemoral Pain Syndrome?
Patellofemoral Pain Syndrome occurs when the patella (kneecap) doesn’t track smoothly in the femoral groove, leading to pain and irritation in the surrounding tissues. This condition is complex and multifactorial, often caused by muscle imbalances, biomechanical dysfunctions, or repetitive stress.
Common Symptoms of PFPS:
✅ Aching pain around or behind the kneecap.
✅ Pain worsens with running, jumping, or prolonged sitting.
✅ A sensation of instability or knee “giving way”.
✅ Occasional grinding or popping sensations in the knee.
At Adaptive Physiotherapy & Massage in Booragoon, we take a patient-centered approach to address both the symptoms and root causes of PFPS.
What Causes Patellofemoral Pain Syndrome?
PFPS often develops due to poor biomechanics, muscle imbalances, or training errors. Here are the most common contributing factors:
1. Quadriceps & Hip Weakness
🔥 Weak quadriceps, glutes, and hip stabilizers can lead to poor patellar tracking, increasing stress on the knee joint.
2. Poor Lower Limb Alignment
🚶♂️ Improper knee alignment during movement (e.g., knees collapsing inward during squats or running) can increase strain on the patellofemoral joint.
3. Overuse & Training Errors
⚠️ Rapid increases in training volume, running on hard surfaces, or repetitive knee loading without adequate recovery can cause irritation of the patellofemoral joint.
4. Limited Ankle & Hip Mobility
🔄 Restricted ankle dorsiflexion or hip mobility can alter knee mechanics, leading to compensatory stress.
A Runner’s Journey to Recovery
Sarah, a 35-year-old runner, started experiencing pain behind her kneecap after increasing her training for an upcoming marathon. Initially, she ignored it, thinking it was just soreness. However, over time, the pain intensified during long runs and even when descending stairs.
Concerned about her race preparation, Sarah visited Adaptive Physiotherapy & Massage. After a thorough assessment, we identified hip weakness and progress too fast too soon as the root causes of her PFPS.
Sarah’s rehabilitation plan included:
✔ Manual therapy to release tension in her quadriceps and IT band.
✔ Strength training to improve hip and core stability.
✔ Running gait analysis to correct her movement patterns.
✔ Gradual return-to-running program to prevent flare-ups.
Within six weeks, Sarah reported significant pain reduction, and by ten weeks, she was back to running comfortably.
She was also able to complete the marathon—crossing the finish line without knee pain!
Evidence-Based Treatment for Patellofemoral Pain Syndrome
Successful treatment of PFPS requires a combination of pain management, strengthening exercises, and biomechanical correction. Here’s how our team at Adaptive Physiotherapy & Massage in Booragoon handles the condition:
1. Initial Pain Management and Activity Modification
- Activity Modification: Reducing or modifying activities that exacerbate pain is crucial in the early stages. For example, runners may need to temporarily decrease mileage or switch to low-impact exercises.
- Patient Education: Educating patients about PFPS and its causes empowers them to take an active role in their recovery. We emphasize the importance of managing load on the knee joint and making ergonomic adjustments where necessary.
2. Manual Therapy for Pain Relief & Mobility
Manual therapy plays a key role in alleviating pain and restoring function. At Adaptive Physiotherapy & Massage, we employ various techniques:
- Patellar Mobilization: Gentle mobilization of the patella can improve its movement and reduce pain, especially if tightness or restrictions are present.
- Myofascial Release: Addressing tension in the quadriceps, hamstrings, and iliotibial (IT) band can alleviate discomfort and promote better knee mechanics.
- Soft Tissue Techniques: Targeted massage therapy helps to release muscle tightness and improve circulation, creating a more conducive environment for healing.
3. Exercise Rehabilitation: Strengthening & Neuromuscular Training for Long-Term Recovery
Exercise therapy is the cornerstone of PFPS treatment, focusing on restoring strength, flexibility, and proper movement patterns.
- Quadriceps Strengthening: Exercises such as straight leg raises, mini squats, and leg presses help build the quadriceps muscle group, crucial for stabilizing the patella.
- Hip Strengthening: Weakness in the hip muscles, particularly the gluteus medius, can contribute to poor knee mechanics. Exercises like side-lying leg raises and hip bridges are incorporated to enhance hip stability.
- Core Stability Training: A strong core provides a stable foundation for lower limb movements, reducing the risk of knee injury. Core exercises like planks and bird-dog variations are emphasized.
- Neuromuscular Training: Proprioception and balance exercises, such as single-leg stands or stability ball work, improve knee stability and control.
Our physiotherapists at Adaptive Physiotherapy & Massage in Booragoon ensure that each exercise program is individualized, progressively loading the knee in a way that enhances strength without exacerbating symptoms.
Additional Considerations for Managing PFPS
Biomechanical Assessment & Gait Correction
📊 Gait and movement analysis helps identify issues contributing to PFPS. For runners, a running analysis can provide insight into necessary form adjustments.
Orthotics & Footwear Recommendations
👟 Proper footwear can improve lower limb alignment and reduce knee stress. In some cases, custom orthotics may be beneficial.
Gradual Return to Sport & Activity
🏃 We design progressive return-to-activity plans, ensuring a safe and structured approach to reintroducing training loads.
When to Seek Professional Help
🚩 If knee pain persists beyond 2–3 weeks, despite rest and exercise modifications.
🚩 If you experience instability, swelling, or worsening pain during daily activities.
🚩 If pain prevents you from exercising or affects your quality of life.
At Adaptive Physiotherapy & Massage in Booragoon, we provide individualized treatment plans to help you recover efficiently and prevent future knee issues.
Conclusion: Take Control of Your Knee Health
Patellofemoral Pain Syndrome can be frustrating and persistent, but with structured rehabilitation, strength training, and movement retraining, most individuals experience full recovery and pain-free movement.
At Adaptive Physiotherapy & Massage, we combine manual therapy, targeted exercise programs, and personalized coaching to ensure you return to your activities stronger than before.
If you’re dealing with chronic knee pain or Runner’s Knee, contact us today for a comprehensive assessment and tailored rehabilitation plan to keep you moving pain-free. 🚀
References
- Bolgla, L. A., & Boling, M. C. (2011). An update for the conservative management of patellofemoral pain syndrome: a systematic review of the literature from 2000 to 2010. International Journal of Sports Physical Therapy, 6(2), 112-125.
- Collins, N. J., & Crossley, K. M. (2013). The foot orthoses vs. hip exercises for patellofemoral pain study (FOOT study): design of a randomized controlled trial. BMC Musculoskeletal Disorders, 14(1), 1-11.
- Crossley, K. M., van Middelkoop, M., Callaghan, M. J., Collins, N. J., Rathleff, M. S., & Barton, C. J. (2016). Patellofemoral pain. Nature Reviews Disease Primers, 2, 16033.
- Dye, S. F. (2005). The pathophysiology of patellofemoral pain: a tissue homeostasis perspective. Clinical Orthopaedics and Related Research, 436, 100-110.
- Powers, C. M. (2010). The influence of abnormal hip mechanics on knee injury: a biomechanical perspective. Journal of Orthopaedic & Sports Physical Therapy, 40(2), 42-51.
