After reviewing several of the latest articles (2014-2016) on knee pain about the knee-cap, I’ve come up for several points on the prevention of patellofemoral pain.
- Make sure your squat and single leg squat mechanics are on point: don’t let your supporting knee(s) buckle in, your supporting knee pass the plane of your big toe, don’t let your opposite hip drop, and your supporting arch (in your foot) collapse.
- If you have flat feet, make sure your arches are supported; flat feet can tweak your squat mechanics in a bad way.
- Make sure your knees are pointing forward or slightly to the outside.
- Make sure you have sufficient flexibility; you should be able to touch your heel to your butt while laying flat on your stomach.
- Make sure you have adequate patellofemoral joint mobility; your knee cap should be able to slide up, down, left, and right by at least 1/2 the width of the knee cap with a relaxed straight leg.
- Make sure your IT bands are nice and supple; tight IT bands can pull knee caps towards the outside and create unnecessary friction.
I’ll be updating this post for the next couple of weeks.
Hope this helps,