Patellofemoral Pain Syndrome: Scientific Strategies for Relief and Improvement

Patellofemoral Pain Syndrome (PFPS), commonly known as “runner’s knee,” is a condition caused by friction between the patella (kneecap) and femur, leading to knee pain. It commonly affects runners, hikers, and those who spend long periods standing or walking. Using proper support braces and exercise techniques can effectively relieve pain and promote recovery.

3 Effective Methods to Improve Patellofemoral Pain Syndrome

• Adjusting Exercise Intensity and Posture
  Reduce high-impact activities like running and opt for low-impact exercises like swimming or cycling. Maintaining proper running form can help alleviate stress on the knees.
• Strengthening the Quadriceps
  Strengthening the quadriceps (the muscles on the front of the thigh) improves knee stability and reduces friction between the patella and femur.
• Managing Body Weight
  Excess weight adds stress to the knee joint. Maintaining a healthy weight can help reduce knee pain and inflammation.
• The Role of Knee Braces in Reducing Inflammation
• Knee braces or support straps help distribute pressure across the knee, minimizing friction between the patella and femur. These braces provide additional stability, protecting the knee from excessive strain and helping to reduce inflammation. They also enhance mobility, allowing users to move with less discomfort during physical activities.
• How Exercise Can Reduce Inflammation
• Quadriceps Stretching and Strengthening
  Gentle stretching of the quadriceps helps relax tight muscles around the knee, reducing pressure on the patella. Strengthening the quadriceps supports the knee joint and further relieves pain.
• Foam Rolling Using a foam roller to relax the iliotibial band (IT band) along the outer thigh reduces lateral tension on the patella, helping to alleviate knee pain and inflammation.