5 Patellofemoral Pain Syndrome Exercises
If you have patellofemoral pain syndrome, commonly known as runner's knee, you may be able to get relief with these 5 patellofemoral pain syndrome exercises. This condition causes pain under and around the kneecap that may worsen during physical activity, especially while running, walking, or taking stairs. The exact cause is unknown, though it most likely has something to do with the way your kneecap moves along with your femur, or thigh bone. Though "runner's knee" is often an overuse injury, it can occur in anyone who holds the knee in one position for a prolonged period (for example, sitting for long periods of time). If you do each of these exercises 5 to 10 times each day, you will probably begin to feel better. Full healing can take up to 6 weeks.
- Straight leg lift. Sit on the ground with your legs straight in front of you. Bend your right knee. Raise your right leg several inches, and hold for 5 to 10 seconds. Then lower your leg to the floor slowly. Then do it with your left leg.
- Iliotibial band and buttock stretch. In the same position, twist at the waist toward your right and push against your right leg with your left arm. Hold for 10 to 20 seconds, then switch.
- Hamstring stretch. Stand up straight with your left leg bent at the knee at a right angle. Hold onto your left thigh for balance, then straighten out your left leg. Hold for 5 to 10 seconds. Next, do it with your right leg.
- Hip adductor strengthening. Sit on a bench and squeeze a rubber ball between your knees. Hold for 5 to 10 seconds. If you don't have a ball handy, you can use your fists instead.
Calf stretch. Stand facing the wall and place your hands against the wall. Straighten your left leg while bending the right, then switch. Hold for 10 to 20 seconds. Do the exercise 6 to 10 times.