Knee Pain
Kneed Relief?
Navigating Knee Pain with Expert Insights and Practical Solutions
By: Kelsie Mazur
Do you ever feel like your knees are staging a silent protest every time you take a step? If so, you might be all too familiar with the frustrating and often perplexing world of patellofemoral pain (PFP). This common condition, characterized by discomfort around or behind the kneecap, can put a serious damper on daily activities and athletic pursuits alike.
But fear not – in this blog post, we're diving headfirst into the depths of PFP, armed with the latest research and expert insights to help you understand and conquer this pesky problem.
Patellofemoral pain or PFP has a pretty nebulous definition no matter where you look. The non-descript nature of the condition lends itself to a wide range of definitions in literature such as this one: “Pain around or behind the patella, which is aggravated by at least one activity that loads the patellofemoral joint (PFJ) during weight bearing on a flexed (bent) knee (e.g., squatting, stair ambulation, jogging/running, hopping/jumping)” (Rathleff et al. 2023).
What is Patellofemoral Pain?
Before we delve into solutions, let's tackle the basics. Patellofemoral pain, often referred to as "runner's knee," isn't just reserved for seasoned athletes – it can affect anyone, from weekend warriors to desk jockeys. This nagging ache typically manifests around or under the kneecap, especially during activities like running, jumping, or climbing stairs. While the exact cause remains elusive, factors such as muscle imbalances, overuse, poor biomechanics, and even anatomical variations can contribute to its development. PFP is typically non-traumatic, moreover a chronic ongoing nagging knee pain that is localized to the anterior (in front of the) knee. Whether this knee pain is the aftermath of acute injury from sport, overuse injury from poor load management, or post-op knee pain as we start to reintroduce movements, we believe there is always a way to make movement tolerable. PFP is common and affects around one in 14 adolescents and up to one in five adults in select populations at any given time. It is most common in physically active populations such as runners.
Cracking the PFP Code
Like any good detective story, solving the mystery of PFP requires a keen eye and attention to detail. Recent research has shed light on various factors that may play a role in its onset and persistence. From weak quadriceps and tight hamstrings to faulty movement patterns and improper footwear, there's often a complex interplay of variables at play. Understanding your unique set of risk factors can be the first step toward finding effective solutions. My approach as a physical therapist includes introducing load (weight bearing, squatting, jumping, running) on the knee in a manageable range in order to build up the capacity in the structures surrounding the knee, as well as building the patient’s confidence in their knee(s).
Tools of the Trade: Strategies for Relief
Now that we've identified the suspects, it's time to arm ourselves with an arsenal of strategies to combat PFP. While there's no one-size-fits-all solution, a multifaceted approach often yields the best results. This may include:
Strength Training: Targeting key muscle groups – particularly the quadriceps, hamstrings, and hip abductors – can help restore balance and stability around the knee joint.
Flexibility Exercises: Incorporating stretches for tight muscles, such as the quadriceps, hamstrings, and iliotibial (IT) band, can alleviate tension and improve joint mobility.
Biomechanical Assessment: Working with a Physical Therapist to assess your movement patterns and address any gait abnormalities or structural issues can be instrumental in relieving PFP.
Activity Modification: Temporarily reducing high-impact activities or modifying your training regimen to incorporate lower-impact alternatives can give your knees the break they need to heal.
Footwear Evaluation: Ensuring you're wearing appropriate footwear – with adequate cushioning and support – can mitigate undue stress on the knees and promote proper alignment.
The Road to Recovery: Patience and Persistence
As with any journey, overcoming PFP requires patience, persistence, and a willingness to experiment with different strategies. While there may be setbacks along the way, staying committed to your rehabilitation plan and listening to your body's cues can ultimately lead to long-term relief and improved performance. Remember this: The cartilage (a protective structure surrounding our weightbearing joints) at the PFJ is some of the thickest in the body, and even more so in those who are active. The strength of the PFL is primarily due to its collagen fiber composition, which provides resilience and tensile strength. Recovery is possible and feeling confident with your training is too!
While patellofemoral pain may throw a wrench in your plans, it doesn't have to be a permanent roadblock. By arming yourself with knowledge, seeking professional guidance, and adopting a proactive approach to managing your symptoms, you can take back control of your knees and get back to doing what you love – pain-free. So, if your knees have been singing the blues, don't despair – there's hope on the horizon. With a little detective work and a whole lot of perseverance, you can crack the code of knee woes and emerge stronger and more resilient than ever before. Here's to healthy, happy knees and a life without limits!
If you’re experiencing knee pain, or any other pain for that matter, reach out to me at
kelsie@wattagept.com to book a free 15 min injury screening!