Rosemont, IL, American Academy of Orthopaedic Surgeons, 2010. Reproduced with permission from JF Sarwark, ed: Essentials of Musculoskeletal Care, ed 4. If your pain persists or it becomes more difficult to move your knee, contact your doctor for a thorough evaluation. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can help reduce swelling and relieve pain. As often as possible, rest with your knee raised up higher than your heart. Make sure that the bandage fits snugly and does not cause additional pain. To prevent additional swelling, lightly wrap the knee in an elastic bandage, leaving a hole in the area of the kneecap. Use cold packs for 20 minutes at a time, several times a day. Avoid putting weight on the painful knee. RICE stands for rest, ice, compression, and elevation. If you are overweight, losing weight will also help to reduce pressure on your knee. This may mean changing your training routine or switching to low-impact activities-such as riding a stationary bike, using an elliptical machine, or swimming-that will place less stress on your knee joint. Stop doing the activities that make your knee hurt until your pain is resolved. In many cases, patellofemoral pain will improve with simple home treatment. Weak or imbalanced quadriceps can cause poor tracking of the kneecap within the groove. When the knee bends and straightens, the quadriceps muscles and quadriceps tendon help to keep the kneecap within the trochlear groove. Muscular imbalances or weaknesses, especially in the quadriceps muscles at the front of the thigh.Problems in alignment may result in a kneecap that shifts too far toward the outside or inside of the leg, or one that rides too high in the trochlear groove-a condition called patella alta. Problems with the alignment of the legs between the hips and the ankles.This abnormality may cause increased pressure between the back of the patella and the trochlea, irritating soft tissues.įactors that contribute to poor tracking of the kneecap include: In this condition, the patella is pushed out to one side of the groove when the knee is bent. Patellofemoral pain syndrome can also be caused by abnormal tracking of the kneecap in the trochlear groove. Use of improper sports training techniques or equipment.Other factors that may contribute to patellofemoral pain include: It can also be in the duration or intensity of activity-such as running longer distances. This change can be in the frequency of activity-such as increasing the number of days you exercise each week. It can also be caused by a sudden change in physical activity. In many cases, PFPS is caused by vigorous physical activities that put repeated stress on the knee -such as jogging, squatting, and climbing stairs. In addition, just below the kneecap is a small pad of fat that cushions the kneecap and acts as a shock absorber. The synovium produces a small amount of fluid that lubricates the cartilage. Articular cartilage helps your bones glide smoothly against each other as you move your leg.Īlso aiding in movement is the synovium-a thin lining of tissue that covers the surface of the joint. When you bend or straighten your knee, the patella moves back and forth inside this trochlear groove.Ī slippery substance called articular cartilage covers the ends of the femur, trochlear groove, and the underside of the patella. For example, the patella rests in a groove on the top of the femur called the trochlea. Several structures in the knee joint make movement easier. Stretching from your patella to your tibia is the patellar tendon. Segments of the quadriceps tendon-called the patellar retinacula-attach to the tibia and help to stabilize the patella. The quadriceps tendon connects the muscles in the front of the thigh to the patella. Muscles are connected to bones by tendons. A healthy knee is made up of four main things: bones, cartilage, ligaments, and tendons.
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