YOUR PATELLOFEMORAL CARE GUIDE

High%20Res%20Logo%20_square_edited.png

Physiobot. Joint pain questions, meet answers.

Additional information on patellofemoral pain syndrome is available here.

 

YOUR GOAL
First you need to understand our main objective: Improving the alignment and glide of the kneecap. This will allow inflammation to settle down and healing to begin.

REST

Limit activities which exacerbate your pain (cycling, running etc.) Don't worry, this isn't for forever, we're simply giving the body a chance to heal. 

 

ICE OR HEAT

If you notice swelling, go with ice instead of hot packs. This will help soothe the inflammation and stiffness. You can learn more about correct icing techniques on our Icing Instructional Guide.

EXERCISES
Begin a targeted exercise program. For best results, make sure you address both strength and flexibility. 
Initially, perform your exercises a few times a day. As the pain diminishes, you can ease off.

WHAT TO EXPECT

These strategies should lead to noticeable improvement within 1-3 days. 

 

BACK TO ACTION
Once the pain eases, slowly return to normal daily and athletic activities as tolerated. Let pain be your guide. If it hurts, back off!

 

KNEE BRACES

The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant pain relief when utilizing a brace. There are a variety of knee brace types and it is important to pick the option that best fits your needs. For additional guidance, please view our Knee Brace Review page.

 

NOT IMPROVING FAST ENOUGH?
Connecting with a joint care professional is the logical next step. Many individuals find this a bit daunting and delay care. But it is important to keep in mind that, generally speaking, the earlier treatment is initiated the more likely you are to experience a full recovery. 

 

CARE ACCESS

To help promote accessible care, check out our PT Resource Guide. To find a doctor or PT who accepts your insurance, our Physiobot Care Access Specialist is now available.

RESOURCES

-- Consult your doctor or physical therapist prior to initiating a new exercise program --

YOUR EXERCISES

For access to exercises customized for you, please access our Physiobot for knee pain.