![Patellofemoral Pain Syndrome (PFPS) [髌股疼痛綜合征]](https://images.unsplash.com/photo-1695918427978-c7add5d96333?ixlib=rb-4.1.0&q=90&fm=jpg&crop=entropy&cs=srgb&w=3840)
⏬
Patient Handout Download
PFPS Ortho info.pdf840.4 KB
Explanation Videos
‣
Basic Exercises
Accelerate your recovery! 💨 Do these exercises TWICE daily in this sequence while waiting for your physiotherapy appointment. 📅
Standing Quadriceps Stretch
Reps: 20 Sec hold, 2 Reps, 2 Sets
‣
- Start: Begin in a standing upright position.
- Move: Bend one knee upward and grasp your foot, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold.
- Tip: Make sure to keep your back straight and maintain your balance during the stretch.
Straight Leg Raises
Reps: 5 Sec hold, 10 Reps, 2 Sets
‣
- Setup: Begin lying on your back with one knee bent and your other leg straight.
- Movement: Tighten your abdominals and lift your straight leg a small distance from the floor. Then lower it back down and repeat.
- Tip: Make sure to keep your low back flat against the floor and your knee straight during the exercise.
Clamshell
Reps: 5 Sec hold, 10 Reps, 2 Sets
‣
- Start: Begin lying on your side with your knees bent, feet in line with your trunk, and with or without a band looped around your legs.
- Move: Activate your stomach muscles and lift your top knee upward, keeping your feet together. Return to the starting position and repeat.
- Tip: Make sure to keep your stomach muscles active and do not let your hips roll forward or backward during the exercise.
Bridging
Reps: 5 Sec hold, 10 Reps, 2 Sets
‣
- Start: Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
- Move: Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.
- Tip: Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.
‣
Adjuncts (More advanced)
These exercises require proper supervision to learn the correct technique. Bring your foam roller to your physiotherapy appointment for personalized guidance.
Quadriceps Foam Rolling
Reps: 1 x 5 minutes per leg
Frequency: 3 x weekly
‣
- Start: Begin in a plank position with a foam roll placed directly under your thighs.
- Move: Slowly lift your feet off the floor, then roll back and forth over the foam roll.
- Tip: Make sure to keep your thigh muscles relaxed during the exercise.
Iliotibial band (ITB) Foam Rolling
Reps: 1 x 5 minutes per leg
Frequency: 3 x weekly
‣
- Start: Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground.
- Move: Slowly roll the side of your leg up and down the foam roll. Don't roll past your knee.
- Tip: Make sure to keep your back straight throughout the exercise.
Calf Muscles Foam Rolling
Reps: 1 x 5 minutes per leg
Frequency: 3 x weekly
‣
- Start: Begin in a supported position with a foam roll placed directly under your calves.
- Move: Keeping your elbows straight, roll back and forth over the foam roll. To increase pressure, place one leg over the other
- Tip: Make sure to keep your calf muscles relaxed during the exercise.
‣
Commonly Asked Questions
‣
- These conditions exist on a spectrum and can co-exist with one another
- AKP (Anterior Knee Pain) is a general term for pain at the front of the knee, often caused by PFPS (Patellofemoral Pain Syndrome) or CMP (Chondromalacia Patellae). PFPS is a broad syndrome involving irritation of the patellofemoral joint due to overuse, while CMP specifically refers to damage (softening and deterioration) of the cartilage on the underside of the kneecap. CMP can be a specific cause of PFPS or AKP, but not all cases of AKP or PFPS involve CMP.
- Treatment approaches for these conditions are typically similar