Managing Patellofemoral Knee Pain > 자유게시판

Kneecap pain syndrome is a frequent cause of thigh-to-knee ache, particularly in active individuals. It typically presents as a persistent throbbing around or behind the kneecap, and flares up during activities like running, climbing stairs, squatting, or sitting for long periods with the knee bent. Unlike acute injuries, it gradually develops due to chronic stress, dysfunctional muscle coordination, or misalignment of the patella.

The patellar bone tracks within a femoral sulcus at the lower femur as the knee flexes and extends. When the quadriceps, hamstrings, and glutes are weak or tight, the patellar alignment becomes irregular, causing excessive friction and stress on the patellofemoral joint surface, which causes localized irritation. Additional contributing factors include low arches, supination, or prior knee injury.

Treatment for patellofemoral pain syndrome typically begins with reducing strain and adjusting routines. Steering clear of painful triggers—such as full-depth lunges, jumping, or asphalt running—promotes natural recovery. Cold therapy and NSAIDs can alleviate pain and inflammation Physiotherapie in Basel the initial phase.

Rehabilitation exercises is a proven pathway to recovery. A physical therapist will develop a targeted regimen to build power in the thigh and pelvic stabilizers, with particular focus on the hip abductors, which supports proper alignment during motion. Improving flexibility such as the iliotibial band, calf muscles, and hamstrings is equally critical. Most patients experience relief within 2–6 weeks of daily stretching and strengthening.

Using well-cushioned soles or adding custom arch supports can help correct foot mechanics, thereby lessening knee joint load. Applying patellar straps may reduce pain during activity by maintaining optimal positioning during movement.

In rare cases, if conservative treatments do not work after 3–6 months, a doctor may suggest diagnostic scans to identify alternative causes. Surgery is very uncommon and employed as a last resort if there is a anatomical defect such as patellar maltracking or chondral wear.

Staying injury-free requires cultivating balanced thigh and pelvic musculature, warming up properly before exercise, avoiding sudden spikes in training volume, and honoring pain signals. If pain starts during activity, it is wise to pause and recover rather than push through it.

The vast majority of PFPS patients return to pain-free function with time and the right approach. Success hinges on persistence with treatment. When managed correctly, you can return to your normal activities.