Patellofemoral Pain Syndrome Exercises and Patellofemoral Pain Syndrome Brace

Patellofemoral pain syndrome exercises are to help prevent often known as “runners knee.” The injury creates pain in the kneecap area and is often found in the running and jumping sports. There are various ways to treat the injury, but often athletes choose to use a patellofemoral pain syndrome brace to create some stability in the area. Patellofemoral Pain Syndrom exercises are much more effective in the long run vs. a patellofemoral pain syndrome brace.

Symptoms That Lead to Needing to Do Patellofemoral Pain Syndrome Exercises

The pain caused by Patellofemoral pain syndrome is always an intense pain in the front of the knee right around the kneecap.

  • Walking
  • Going upstairs
  • Going downstairs
  • Having knee bent for a long period
  • Pushing off to accelerate
  • Jumping
  • Landing from a jump
  • Squatting
  • Lunging

Causes of Patellofemoral Pain Syndrome

There is no definite cause of runners knee which is what makes it tricky to treat, especially if you are trying to do it on your own.  Some of the causes doctors have observed include

  • Overuse – Repetitive actions seen in sports like basketball where you continuously jump or running where your knee is put through the same motion over and over again.
  • Muscle imbalances – If the hips, quads, and hamstrings are too imbalanced, it can create problems for kneecaps.
  • Muscle weakness – The hips and quads need to be strong enough to hold the kneecap in the correct position during activity
  • Injury – Trauma to the kneecap can alter the function of the kneecap and the muscles around it
  • Surgery – ACL surgeries may increase the chance of this injury

Factors That Increase The Risk of Runners Knee

Age – Injury typically affects adolescents and young adults

Sex – Women are twice as likely to develop the injury because a wider pelvis puts more stress on the knees.

Certain Sports – Running and jumping sports put extra pressure and strain on the knees

Lack of Self-Care – Not taking care of your body while doing activity increases your chance of developing this injury

Prevention Using Patellofemoral Pain Syndrome Exercises

Barbell Squats – Building strength in the quads will go a long way in preventing this injury. If weakness is an issue and you gain mass in your quads, it is important that you balance it with stretching or you could make the injury worse.

Patellofemoral Pain Syndrome Exercises and Patellofemoral Pain Syndrome Brace

Sumo Deadlifts – Sumo deadlifts are a great way to work on the quads and the adductors as well. Keeping the adductors strong can help to stabilize the knee.

Glute Ham Raises  – The hamstrings are often the muscle group that is left behind because it is much easier to work the quads. Working the hamstring is important because they also contribute to knee health and stability.

Patellofemoral Pain Syndrome Exercises and Patellofemoral Pain Syndrome Brace

Lose Weight – If you are carrying more weight, then you need to it is going to be hard on your knees.

Warm Up Properly – A proper warm-up will make sure that your muscles move with more fluidity when you are running or jumping.

Quad and Hip Stretches – Stretching the quads and hips are going to be important in keeping pressure off of the knee.

Patellofemoral Pain Syndrome Exercises and Patellofemoral Pain Syndrome Brace Patellofemoral Pain Syndrome Exercises and Patellofemoral Pain Syndrome Brace Patellofemoral Pain Syndrome Exercises and Patellofemoral Pain Syndrome Brace Patellofemoral Pain Syndrome Exercises and Patellofemoral Pain Syndrome Brace

Slowly Increase Training Volume – Anytime you quickly increase volume and intensity you are at an increased risk of injury. The best thing you can do is gradually build the volume up as you go.

Get Fitted For the Right Shoes – The right shoes can make all the difference between comfort and fun, to injury and pain.

What Does The Patellofemoral Pain Syndrome Brace Do?

Patellofemoral Pain Syndrome Brace Do

The Patellofemoral pain syndrome brace helps to keep the kneecap in the proper position. When suffering from this injury, your knee will want to creep up or to either side instead of sitting where is supposed to sit.

The patellofemoral pain syndrome brace is not a cure for the problem though. It is meant to help manage the pain. It is essential to understand this because buying a brace will NOT fix the problem in the long run. You need to correct the cause of the knee problem to do that, and the best way to do that is to get treatment with a professional.

Best Treatment Options

Treatment with a healthcare professional is going to do you much more for you than a patellofemoral pain syndrome brace will. It is treatment combined with patellofemoral pain syndrome exercises that make for the best combination. The reason is that of the cause of the injury is being fixed. Think of getting bit by a poisonous snake and then covering it with a wrap to help keep the swelling down. That is great for a while, but the only way to survive is to drain all o the poison out because that is the cause of the pain. The same is true with injuries.

Types of Sports Medicine Providers That Can Help You

Skill Sets to Look for In Sports Medicine Providers

Skill sets are the things healthcare providers learn after they graduate. A healthcare provider can take courses and get certifications for different skill sets. These skill sets are valuable and help them approach injuries from different perspectives. These providers will not just look to slap a Patellofemoral Pain Syndrome Brace on you.

How to Find Great Healthcare Providers to Help With Patellofemoral Pain Syndrome Exercises

9INE POINT Health allows you to search for sports medicine providers based on type and skillset so that you can find exactly what you need. If you are unsure what you need to help your runners knee, 9INE POINT Health will help give you direction. The combination of patellofemoral pain syndrome exercises and a sports medicine provider will have you healthy in no time.

KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.


9INE POINT Health was created by 9INE POINT in '19 as a means to provide athlete-driven resources to "Protect Athletes' Minds, Body and Belly". As well as be a platform for healthcare providers and other specialists to display their knowledge.


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