02/10/2026
๐ฆต PATELLOFEMORAL PAIN SYNDROME (PFPS) โ EXPLAINED!
๐ WHAT IS PFPS?
PFPS refers to pain around the patella (kneecap) and the area where it interacts with the thigh bone. It can be associated with changes in how the knee and surrounding muscles move and load during activity.
โ ๏ธ COMMON CONTRIBUTING FACTORS
๐ธ Sudden increase in running, jumping, or exercise
๐ธ Weakness around the hips or thighs
๐ธ Poor lower-limb movement control
๐ธ Tight muscles around the leg
๐ธ Foot or lower-limb movement patterns
๐ธ Previous knee injury
๐ค COMMON SYMPTOMS
โ Pain around or behind the kneecap
โ Pain while climbing or descending stairs
โ Discomfort during squats or lunges
โ Pain after sitting for a long time
โ Pain during running or jumping
โ Sometimes clicking or grinding sensations
๐๏ธ EXERCISES THAT MAY HELP
1๏ธโฃ Quad Sets
Tighten your thigh muscle and gently press the back of your knee down.
โฑ๏ธ Hold 5 sec ร 10โ15 reps
2๏ธโฃ Straight Leg Raises
Keep your knee straight and slowly lift your leg.
๐ 10โ15 reps
3๏ธโฃ Heel Slides
Slide your heel toward your body, then slowly straighten the knee.
๐ 10โ15 reps
4๏ธโฃ Hamstring Stretch
Gently stretch the back of your thigh.
โฑ๏ธ Hold 15โ30 sec
5๏ธโฃ Controlled Step-Ups
Use a low step and perform slow, controlled movements when appropriate.
๐ 10โ15 reps
๐ก DAILY MANAGEMENT TIPS
โ
Increase activity gradually
โ
Avoid sudden changes in training volume
โ
Strengthen the hips and thighs
โ
Work on movement control
โ
Take breaks from prolonged sitting
โ
Choose activities that your knee tolerates well
Treatment may include:
โ๏ธ Therapeutic exercises
โ๏ธ Progressive strengthening
โ๏ธ Mobility training
โ๏ธ Movement retraining
โ๏ธ Activity modification
โ๏ธ Gradual return to sport or exercise
๐จ GET PROFESSIONAL ADVICE IF:
โ Knee pain persists or worsens
โ Swelling increases
โ Knee movement becomes difficult
โ Pain interferes with walking, stairs, exercise, or sleep
๐ Samarpan Physiotherapy Clinic โ Ahmedabad
๐ 7777976968
