Knee Cap Pain Treatment (Phase 1)

Опубликовано: 09 Ноябрь 2024
на канале: [P]rehab

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Knee Cap Pain Treatment (Phase I)
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💥 Knee cap pain, or patellofemoral pain syndrome, is a loose diagnosis that describes pain in and around the knee cap region. It can affect a wide variety of individuals from all walks of life and usually follows a period of increased training or loading that places more forces on the patellofemoral joint that it can handle.
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🧠 Early on, the treatment approach is to limit as much stress on the knee cap joint as possible while things calm down. Typically avoiding activities that recruit a high levels of quadriceps activation, minimizing how deep of a knee bend you go into while kneeling or squatting, and minimizing prolonged periods of sitting will all be beneficial.
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📝 While it’s important to minimize stress on the knee cap joint during this time period, it doesn’t mean that you should completely throw out all quadriceps exercises from your training or rehab program. Quadriceps weakness is directly linked to knee cap pain. Thus, the goal is to perform quadriceps exercises that place minimal stress on the knee cap joint to mitigate as much quadriceps strength loss as possible during this time period.
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🦵 When you knee is in a straight or extended position, there is minimal joint contact forces between the knee cap and the thigh bone behind it. Thus, you should be able to do lower level quadriceps exercises when your knee is straight like in some of these videos!
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🍑 Additionally, it’s extremely important to work on gluteal strength during this time period as the glutes are extremely important in regards to patellar tracking....more on that for tomorrow’s post! Stay tuned!