In many cases, patellofemoral pain
will improve with simple home treatment.
Stop doing the activities that make your knee hurt until your pain is resolved. This may mean changing your training routine or switching to low-impact activities that will place less stress
on your knee joint. Biking and swimming are good low-impact options. If you are overweight, losing weight will also help to reduce pressure on your knee.
RICE stands for rest, ice, compression, and elevation.
Rest. Avoid putting weight on the painful knee.
Ice. Use cold packs for 20 minutes at a time, several times a day. Do not apply ice directly on skin.
Compression. To prevent additional swelling
, lightly wrap the knee in an elastic bandage, leaving a hole in the area of the kneecap. Make sure that the bandage fits snugly and does not cause additional pain.
Elevation. As often as possible, rest with your knee raised up higher than your heart.
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen
can help reduce swelling and relieve pain.
If you pain persists or it becomes more difficult to move your knee, contact your doctor for a thorough evaluation.
quad extension exercise
Leg extension exercises help to strengthen and stretch the quadriceps, the muscles in the front of the thigh.
Patellofemoral pain syndrome is usually fully relieved with simple measures or physical therapy. It may recur, however, if you do not make adjustments to your training routine or activity level. It is essential to maintain appropriate conditioning of the muscles around the knee, particularly the quadriceps and the hamstrings.
There are additional steps that you can take to prevent recurrence of patellofemoral knee pain
. They include:
Wearing shoes appropriate to your activities
Warming up thoroughly before physical activity
Incorporating stretching and flexibility exercises for the quadriceps and hamstrings into your warm-up routine, and stretching after physical activity
Increasing training gradually
Reducing any activity that has hurt your knees in the past
Maintaining a healthy body weight to avoid overstressing your knees.