What is Patellofemoral Pain Syndrome. How do we fix it?
How to fix patellofemoral pain syndrome (PFPS)?
Patellofemoral Pain Syndrome (PFPS) is a common condition characterized by pain around or behind the kneecap, typically aggravated by activities that involve bending the knee, such as running, squatting, or climbing stairs. It is a very common diagnosis, and the good news is this tends to be a diagnosis of exclusion, meaning that they’re aren’t any disrupted ligaments/muscles/meniscus/etc in the knee.. Understanding the underlying factors contributing to PFPS is crucial for effective treatment. One primary cause is improper tracking of the kneecap due to muscular imbalances, weak hip stability, stiff/weak ankles, or poor biomechanics during movement.
Addressing PFPS involves a multifaceted approach tailored to the individual. Firstly, as with all injury recovery, it depends on the person’s function and what their goals. No two people’s rehab should look the same. Secondly, a lot of attention has recently been given about strengthening the quadriceps however what the research shows is although that is important what is equally if not more important is strengthening your hip abductors/known as your glutes. We will target the glutes specially if the symptoms are really aggressive and quad stregthening is too much. Additionally, strengthening is the only thing. Techniques such as foam rolling and stretching specially tight quadriceps can help reduce pains and improve flexibility. Finally, educating patients on proper body mechanics during daily activities and sports is essential for long-term management and prevention of PFPS recurrence.
In conclusion, Patellofemoral Pain Syndrome can significantly impact one's quality of life, but with the right guidance and treatment, it is manageable. As a physical therapist, my goal is to empower individuals with the knowledge and tools to address PFPS effectively, allowing them to return to their desired activities pain-free. By addressing muscular imbalances, improving biomechanics, and promoting overall joint health not only will you recover from PFPS but may even be stronger and more flexible than you were before.
Surf Longer/Better with these 4 Pillars
Surf Better and longer with more longevity with these 4 pillars.
Surfing is a thrilling sport that demands physical strength, balance, and coordination, often in dynamic and unpredictable conditions. As a physical therapist and passionate surer, I emphasize the importance of injury prevention exercises tailored specifically for surfers. There are 4 critical components to ensure surfers have a long span enjoying their craft at the highest level. Excellent shoulder mobility, scapular strengthen, core stability, and hip mobility.
Having excellent shoulder mobility is necessary for the demands of paddling. If you are lacking shoulder mobility, the repetition of paddling will cause compensations in your shoulder, neck, or even low back leading to pain and dysfunction. I first make sure I have excellent shoulder internal rotation, and the secondly lat flexibility to I can reach overhead with no compensation in my low back.
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Strengthening the muscles around the shoulders blades, such as Prone Ts, Ys are excellent for helping with paddle endurance while taking pressure of your neck. However these have to be done very precisely and correctly to make sure you’re not compensating with your neck muscles.
https://youtube.com/shorts/1KHLlJbqWWo?si=hPofm-tYu6BYnQRw
Core stability is imperative for reducing the pressure on your low back during surfing. I recommend starting with an exercise called “dead bugs” to make sure your back is flat while reaching overhead to mimic the demands of surfing while getting out of lumbar extension.
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Finally, making sure you have adequate hip internal and external rotation are necessary for high level surfing where you are turning your whole body on a fixed board. Having great mobility here can allow you to turn better while minimizing the pressure on your knees. I recommend the hip airplane because it allows you to get more range of motion and also working on controlling with your hip stabilizers.
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By integrating these injury prevention exercises into their training regimen, surfers can enjoy their time in the water with confidence, knowing that they have taken proactive steps to protect their bodies and prolong their surfing careers.
Do you have flat feet?
Have you been told you have “flat feet”? Let’s discuss if this can be fixed and what to do?
You may have been told you have flat feet. But did you know some people’s flat feet are “fixed” and others are “flexible” meaning they can be improved with muscular strengthening. It’s a pretty easy test to determine. If you cross your arms and twist side to side and your aches lift it’s a pretty good chance your “flat feet” is flexible and can be improved.
If that is the case, then we need to determine what muscles do we need to work on to improve the foot posture. For instance, the muscle imbalance can be coming from the foot and ankle muscles or it can actually be coming from the hip. If your glutes are weak or inactive, then it will force your knees to roll inward and as a result your arch will “collapse” and your foot will appear to be flat.
The good news is once you identify the root cause you can easily work on it and improve it so you can run, dance, or do whatever sport activity you enjoy more.