Patellofemoral syndrome

[FFSletmechangemyname]

I have been suffering with quite bad knee pain, in both knees for some time. In the last 4 weeks my hip and ankle on the right side have been painful too.

I rested for 2 weeks with hardly any improvement so went back to training but started to get pins and needles in the leg so went to the doctor today.

He told me I have this syndrome and would need physiotherapy and has referred me.

I train a lot, 6 days a week and I really don't want to stop. Has anyone else had this and if so what exercises were you given to help improve it? Has it improved it ? And are you pain free ?

I am in almost constant pain with knees and hip and need to know it will get better.

Tia

Ooh me! I have it! I was diagnosed about 4 weeks ago and went from super sore - couldn't push the supermarket trolley without pain, to running a half marathon this weekend (albeit not the most comfortable run of my life).

The things that helped were:

Ultrasound
Physio massage and a few 'yanks' of my back and hips
ITB rolling - a lot
Strengthening my quads. Sit on the floor, place fingers on the inside of the leg just about the knee, tense, lift the leg and hold for ten secs, repeat frequently
Glutes. Patellafemoral is apparently caused by non firing glutes. One leg bridges, tied leg bridges etc frequently. These have also got rid of the pain in the bum I always felt after runs!
Taping. I recommend dynamic tape, get to on amazon, youtube how to tape the knee.

I hope this helps.

Oh and your hip and ankle are sore probably because you are compensating for the knee pain and weakness.

Actiongirl- thanks so much I will start on these tomorrow.
I have been referred physiotherapy and I am hoping it doesn't take too long before I get to see someone.

The physio will make a big difference. I paid for a private one I had three sessions. Cost was 110 but worth it,though of it happens again I might ask for an NHS referral.

Good luck, let me know if there is anything else I can help with. Support etc!

What training do you do?

I think it the wait will be too long then I will pay to see one as I am in pain almost constantly at the moment .

I do weight training and body combat classes. I struggle with squats with weight training and any form of impact with combat. I would rather not stop tbh as I love what I do.

Thank you so much for the offer if help, it's great to know that it will be get better

Mine has come mainly from running, but I have taken some Plyo classes and I also do deadlifts and kettlebells which were quite painful to do a few weeks ago, I was also struggling walking up stairs and moving my legs in bed. I am definitely much better so there is hope, I think you may have to have a few weeks off, but you will soon be back to normal.

I also have this but it's not as bad as you describe. What helped me was to strengthen the gluten - combination of Pilates style clam excercises, stretches, and lots of squats. The pain in my hip went away very quickly and my knees are a lot better.

Reread my post and apologies if it reads like I'm minimising your pain - I just meant I've got a milder version.

Hope you find some solutions!

This thread has made me so happy - I've been suffering from varying degrees of pain for a few months now and have avoided GP visit for fear of the diagnosis being age and/or weight related (I am neither young nor at optimal weight). In addition, whilst I'd describe the pain as being in my knee, at times it was worse in my hip or ankle, so I felt unable to give an accurate description to the GP.

I didn't know whether resting the leg or exercising it would be more beneficial (it actually feels better after walking), and although ibuprofen helped on the worst days I'm not a pill-taker by nature.

Having read your thread, FFS , I googled the syndrome and see that my symptoms are identical. Useful advice from actiongirl and hebeje which I will follow, and I know a lovely physio who will be getting a call from me today.

Optimist that's great news! Hope you get it sorted.

Hebejebe - I understood what you were saying don't worry
I'm glad it's better for you.

Optimist - I am so pleased this post has helped you, I struggle terribly let with walking down stairs and literally any think knee related at the moment.
I hope yours clears up quickly with treatment.

I did kettle bells the other day and after telling the trainer about this she did some exercises with the kettle bells that will strengthen my quads and glutes. I managed pretty much without a problem.

Combat however the day after wasn't so easy and my knees seem to be throbbing constantly at the moment which is not great.
I have a FR and am going to start giving that a go to see if it helps.

Thanks do much for your posts