Patellofemoral Pain: an every day guide

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.

  1. 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.
    poor-squat-mechanics
    Knees buckling in during squat
    single-leg-knee-buckling-in
    knee buckling in during single leg squat
    dropped-hip
    Hip drops toward non-supporting side

    flat-foot-causing-medial-collapse
    Flat feet cause the knees to buckle in
  2. If you have flat feet, make sure your arches are supported; flat feet can tweak your squat mechanics in a bad way.
  3. Make sure your knees are pointing forward or slightly to the outside.
  4.  Make sure you have sufficient flexibility; you should be able to touch your heel to your butt while laying flat on your stomach.

    normal-quad-length
    Heel Touches Buttocks at rest
  5. 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.

    patellar-mobility
    Knee cap should be able to slide at least 1/2 its width to each side.
  6. Make sure your IT bands are nice and supple; tight IT bands can pull knee caps towards the outside and create unnecessary friction.

    foam-rolling-it-band
    Foam rolling IT bands can increase tissue mobility and ‘suppleness’ 

I’ll be updating this post for the next couple of weeks.

Hope this helps,

 

Dave

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