Pain in the Anterior Knee Area (Patellofemoral Pain Syndrome)

Pain in the Front of the Knee, Patellofemoral pain (PFA) is pain originating from the joint between the kneecap bone and the thighbone. It is one of the most common causes of knee pain. In PFA, there is pain and crackling under and around the kneecap. Swelling may be observed in the kneecap. It is also called patellar chondromalacia. It is more common in young and middle-aged people, patients are usually athletically built people. It is seen as a component of gonarthrosis in older ages. After sitting for a long time, pain occurs when the foot is lifted and when walking (cinema sign). The pain goes away when sitting again. It becomes difficult to go up and down stairs. If the kneecap is moved by pressing against the bone below, the patient feels severe pain.

 

Painkillers, cold and hot applications are partially beneficial. The most ideal treatment is long-term exercise programs. Heavy sports and strenuous activities should be avoided. In addition, soft-soled shoes and foot supports minimize the impacts on the knee.

Exercises:

Exercise -1 : (isometric quadriceps)

Lie down as in the position in the picture, it can also be done by leaning on a couch or armchair. Bend the left leg, extend the other leg straight and tighten the front calf muscles, continue tightening for 10-20 seconds. Repeat 5-10 times and do the same for the other side (if necessary).

Exercise-2: (quadriceps strengthening)

In the same position, lift the right leg straight into the air (5-10 cm). Hold for 5-10 seconds. Release and repeat 5-10 times.

Exercise -3 🙁 iliotibial band and calf stretching )

In the sitting position, the left leg is extended, the right knee is bent, the right foot is placed to the left of the left knee. Then, the right knee is forced to the left with the left elbow and the body is turned to the right and the stretch is performed for 10-20 seconds.

Exercise -4 : (iliotibial band stretching)

As seen in the figure, the right leg is crossed in front of the left leg, the hands are held together and the person leans forward as much as possible. The strain should be felt on the outside of the left calf. The stretch will be held for 10-20 seconds and repeated 5-10 times.

Exercise-5: (Hardstring stretching)

The knee and hip are bent to 90 degrees. Then the left leg is straightened until a strain is felt in the back calf muscles. Repeat 5-10 times.

Exercise -6: (strengthening the inner hip muscles)

In the sitting position, a rubber ball is squeezed between the knees, held for 5-10 seconds and repeated 5-10 times.

Exercise-7: (strengthening the hip opener muscles)

Stand with the right knee slightly bent. Then open the right leg about 30 degrees, hold for 2-3 seconds, and close slowly. Do not allow the hip and knee to rotate.

Exercise-8:( hip and calf stretching )

Sit with the right knee bent. Lift the left knee into the air. Place the sole of the left foot on the floor. Then, stretch the left knee towards the opposite side and hold for 20 seconds.

Exercise-9:( calf stretching )

Lean against a wall in the position shown in the figure. Lean forward to create tension in the calf farthest from the wall, hold for 10-20 seconds, repeat 5-10 times.

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