Have you ever experienced pain in your kneecap when you bend your knee to squat, kneel, run, or walk down the stairs or downhill? Now problems like this generally occur to the runners who hit the ground with 5 to 9 times their body weight in each stride. So, it is not surprising that the knees and the ITBs (iliotibial band) can begin to feel some pain … The cumulative effect of each of the steps in training and racing is immense. Therefore the safest choice of staying fit is to undergo a physiotherapy treatment from physiotherapy service in South Kolkata every once in a while or as per your problem.
Patellofemoral pain syndrome (PFPS) is also known as “runner’s knee”, which occurs when running stress causes irritation where the kneecap (patella) sits on the thigh bone (femur).
Common causes of Runner’s Knee include:
An ITB injury could be caused by a problem of mobility, strength, control or simple technical failure.
In the first stages of patellofemoral pain syndrome, you must rest your knee for a few days, with compression, elevation and regular application of ice if the knee is swollen. It may also be necessary to take anti-inflammatory medications if the pain and swelling are moderate to severe.
Recommended exercises for the runner’s knee include:
If the pain persists with the return to the race after 5-10 days, it is recommended to consult your doctor, an orthopaedic specialist or a physiotherapist in the physiotherapy service in South Kolkata for more guidance or treatment.
The physiotherapists in the physiotherapy service in South Kolkata has come up with some exercising technique that will help in the treatment of the patellofemoral pain syndrome which includes:
A simple way to strengthen your quadriceps is with the four-cycle exercise. To do the exercise, simply lie down with your knee straight and place a small towel under your knee. Press your knee down on the towel while squeezing the quadriceps muscle at the top of your thigh. Hold your muscle tight for 5 seconds and then release it.
Straight leg lifts are an excellent way to strengthen the quadriceps and hips while keeping the knee in a safe and painless position. During the straight leg lift, the knee joint should remain blocked, reducing stress and tension (and pain) around the kneecap.
The Clam Shell is an excellent exercise to improve the strength and recruitment of the hip muscles, specifically the gluteus medius. Your buttocks help control your knee position, and weakness here can be a cause of PFSS pain.
The isometric strengthening of the gluteus medius is an excellent way to improve neuromuscular recruitment of the hips. This can help keep the legs and kneecaps in proper alignment.
Bridges are a great way to strengthen your hips and core while working to keep your knees aligned properly. You can modify your bridge routine by adding a Swiss ball to the bridge or by exercising with your feet on a pillow or other unstable surface.