Save Yourself From Patellofemoral Pain Syndrome Pdf Download
Genciana Haggins
For this reason, we have partnered up with knee expert & researcher Claire Robertson from the UK in order to provide you with the latest insights from research regarding the assessment & individualized treatment of patellofemoral pain
Claire Robertson has helped thousands of professionals around the world to assess & treat patellofemoral pain and fat pad irritation by providing on-site courses throughout the years. Finally, she is sharing her knowledge online in her only complete 2-day online version of her course.
Although less prevalent, this condition needs to be diagnosed properly as it requires a very different treatment approach to other conditions in the knee like patellar tendinopathy or patellofemoral pain.
This online course will answer all of the questions you have always had about specific injuries and their consequences on the patellofemoral joint and what to pay attention to when you are working with athletes with knee pain.
Why waste years and money struggling along, trying to figure things out for yourself? You can save this time and money and get a much better result when you follow an online course that is completely up-to-date and aligned with the latest research in the field of knee rehabilitation! This will be the first and last course you will need in order to learn exactly how to assess & rehab patients with patellofemoral pain & infrapatellar fat pad irritation.
Claire Robertson qualified in 1994 with a BSc(hons) Physiotherapy. She has since obtained her MSc Physiotherapy, in 2003, and PGCE in 2006. Claire has worked in the NHS, academia and private practice, and currently runs a specialist patellofemoral clinic at Wimbledon Clinics spending an hour per patient and liaising closely with their treating clinician. Claire is also the physiotherapist for the Warren Smith ski academy.
Claire has lectured internationally and has many research papers and editorials published in internationally peer-reviewed journals. She is also a reviewer herself for Physiotherapy Research International, Physical Therapy in Sport, Clinical Anatomy, and Physiotherapy. Claire runs her own post-graduate course on patellofemoral problems for physiotherapists.
? Award-Winning Team:
Physiotutors have won the award for the best Bachelor Thesis in Europe in Physiotherapy for their research on Blended Learning in Healthcare back in 2016. We have more knowledge and experience in the design of online learning
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Johanna Sorrentino is a writer and editor whose content covers many topics including health, lifestyle, education, and contemporary work life. To learn more about her work, check out her online portfolio or connect with her on LinkedIn.
Squatting is a position you may find yourself in throughout the day or during exercise. You may need to squat down to pick up toys in your home or to lift a box. Or you may squat in your workouts or while playing sports, like basketball.
R.I.C.E. is a good method to follow if you believe your pain may be the result of sprains or strains. But applying heat to the knee may help if your pain is related to arthritis or stiffness in your joint.
Over-the-counter (OTC) medications may help ease your pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) are good choices because they help with both discomfort and inflammation. You may know these medications as ibuprofen (Advil, Motrin) and naproxen (Aleve).
Exercises may include moves that help to strengthen the muscles that support your knee. You may work your quadriceps, hamstrings, and hip abductors. With patellofemoral syndrome, for example, the goal is to prevent the inward movement of the knee during a squat.
Patellofemoral Pain Syndrome (PFPS) is the name given to a common knee condition which causes pain at the front of the knee around the area known as the patellofemoral joint. This is the joint between the kneecap (patella) and the thigh bone (femur). Pain is most commonly felt around or behind the kneecap. Symptoms are often experienced during activities such as sitting for too long, squatting, running, jumping and going up and down stairs.
Pain is the main symptom of PFPS. Pain can be felt as an ache at the front of the knee which can increase to a sharper pain with certain activities. Symptoms can range in severity from mild to severe. It can affect one or both knees.
PFPS is one of the most common knee complaints and the most common overuse injury affecting the leg. Around a quarter of all adults and a third of adolescents may experience symptoms at some stage. The condition affects both men and women of all age groups but women are twice as likely as men to develop PFPS. It can affect those who participate in sporting activities as well as those who do not.
PFPS usually occurs without an injury to the knee, but can very occasionally be as a result of an injury, such as a fall onto the knee. If you have not injured your knee, it may be difficult to find one specific cause of your PFPS, as it often occurs for a number of reasons. These include:
To ease the knee pain, it is recommended to pace yourself rather than stopping all forms of movement or exercise. Stopping all activity would result in muscles getting weaker which could lead to the knee pain getting worse. Instead, try to spread your activity out through the day with regular short rests. Break harder jobs down and do gentler activity in between.
When climbing stairs you may need to consider using handrails and go up one leg at a time until your muscles become stronger. It is easier to go upstairs leading with the non-painful leg and then come down with the sore leg leading.
If you only have pain while exercising try to reduce or change your exercise rather than stopping it completely. For example, if running causes you pain, reduce how long you run for or opt for a flatter route. Another option would be to choose an exercise you are more comfortable with (i.e. reduce the load on your knee) such as swimming or cycling and build up your leg strength that way. You may feel it is beneficial to reduce high impact exercise (two feet off the ground) to lower impact exercise (one foot on the ground at any one time). For example you could march instead of jogging in an exercise class.
Strengthening exercises: Building up the strength of your hip and knee muscles can reduce knee pain. Research shows doing combined hip and knee exercises are the most effective. Some examples of strength exercises include free/machine weights in the gym, pilates or yoga. Here are some strength exercises you can do at home.
The aim is to do exercises that are challenging your muscles but are relatively pain free. Do them regularly, usually daily, for 12 weeks. As soon as the exercises become easy to do move onto the more challenging exercises. If the exercises become painful, stop and choose an easier level of exercise.
Endurance exercise: This includes exercises that work your muscles over a long period of time e.g. walking, running, cycling, swimming or aerobics. Choose an exercise that matches your fitness level and your pain level and aim to do it several times a week.
If you are used to exercising regularly but find your usual exercise painful you may need to reduce the amount you are doing or change exercise altogether (cross training) until your pain has improved.
It may take up to 12 weeks before you notice a significant improvement in your symptoms but you should notice some gradual improvements along the way. Change will not happen overnight so it is important that you follow the advice regarding lifestyle changes, training modification and exercise. Doing this will help you successfully manage your condition and increase your chances of a successful outcome.
POLICE is an acronym (Protection, Optimal Loading, Ice, Compression and Elevation) that is used as a management strategy for many injuries and conditions for the first 24 to 72 hours.
There are other forms of pain relievers available. If you feel your current pain relievers are not helping your pain or you are
experiencing any side effects from your medication, please seek advice from your GP or pharmacist.
If you have problems with activities at work, it may be helpful to ask for a workstation/workplace assessment or talk with your manager or Occupational Health Department. This can help with alterations or provision of equipment or altering your working day or tasks.
If your BMI states you are overweight or obese it is likely that losing weight will reduce your symptoms. Carrying extra fat also increases your risk of heart disease, stroke, type 2 diabetes, and some cancers. Reducing your portion sizes and eating a balanced diet can be helpful in reducing weight. NHS informs provides a free online 12-week weight management programme to get you started right away.
Active Health is a programme for residents of South Lanarkshire living with long term conditions. Residents are referred via Acute, Physio & specialist nurses to a 10-week programme and then signposted onto a wide variety of mainstream physical activity, sport & outdoor opportunities.
South Lanarkshire Leisure and Culture have many active community opportunities as well as specialised referral programmes. Full details of the 20 leisure centres can be found on the SLL website. Contact details across South Lanarkshire or call 01698 476262 to find out the number of your local leisure centre.
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