There are millions of people who suffer from anterior knee pain, or as it is sometimes called Patellofemoral Syndrome (PFS).
Sufferers usually struggle with movements such as squatting down, or climbing stairs. Quite often, this pain is often made worse when going down. For many people, these movements are part of their daily routine and the pain that is experienced places a large strain on their quality of life.
Often, this pain is completely unnecessary and can be eliminated if the right diagnosis is made and the right treatment strategy is put into motion.
Listed below are 10 great exercises that will help PFS sufferers by strengthening the vastus medialis obliquus (VMO); the muscle which helps controls the way the knee cap moves when we bend and straighten our knees
VMO – incredibly important for patellar control during knee flexion and extension. This muscle is incredibly important, therefore maintaining the optimal recruitment levels are essential to keeping our knees happy. If you are a PFS sufferer, and have been given a rehab programme, there is no reason why you can’t say bye to your knee pain very quickly; especially if the programme is performed consistently and with good technique.
From experience, I wouldn’t bet against you noticing a massive decrease in your pain levels within the first week. Little decreases in the pain your feel when you’re walking downstairs make a huge increase in your quality of life.
Pain is a hardship. It bogs you down, prevents you doing what you would normally do. It has not only physical implications, but psychological ones too.
It tells our brains that we can’t do that particular movement or we’ll feel pain. So we adapt to do the movements differently and cause further compensations which leads to other problems and pain.
However, if you use the combination of foam rolling (SMR), Static Stretching, and rehabilitative exercise, I can guarantee that you will reduce or fix your PFS pain.
This one is very handy, especially if were smart enough to get a foam roller to release the tension in the outside structures of the thigh. Foam Rollers have many purposes!
For those who don’t know what a ‘Plie’ is, it is similar to a ballet move where you do a 1/4 squat with your knees going out slightly to the sides.
This is one of the first exercises I would do with a client if they had difficulty performing a body weight squat. Once you build up the strength in your legs, remove the ball and concentrate on using only your body weight.
This is an exercise I refer to as a stationary lunge that is performed at the mid-way point
This can be a difficult exercise for some people. Make sure you are well balanced and use a railing, wall or broom handle for support if needed
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