Patellofemoral Pain Syndrome (PFPS), also known as Runner’s Knee, is pain under and around the kneecap (patella). This injury is common among runners but can affect all populations. PFPS is often caused by tightness around the kneecap and muscle weakness. Muscle weakness can occur in the gluteus medius and quadriceps muscles resulting in inward knee movement in weight bearing. Tightness can develop in the IT band and quadriceps muscles. This results in knee mis-alignment and possible cartilage damage in the joint.
How To Fix PFPS?
Treatment for Runner’s Knee can include medications, injections and even surgery but many patients resolve symptoms with muscle strengthening. Specifically, strengthening the gluteals and quadriceps limits the knee moving inward (medial) during weight bearing, standing, squatting and most importantly running. These exercises improve the alignment of your knee and decrease pain. Here’s three exercises that take less than 5 minutes that could help. If your symptoms have not improved within 2 weeks give us a call at (510) 644-8031 and ask for a free virtual physical therapy consult today.
Justin Jellin, DPT, ART
Program Director Runatomy
Edited by: Daniela Norwood, PT, DPT, MS
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