Patella Femoral Syndrome Exercises

Patella femoral syndrome is actually a knee injury, which is common among athletes. It is also known as patella femoral pain syndrome or patella femoral compression syndrome. Due to patella femoral syndrome the person experiences pain around the kneecap, which aggravates with increased activity. The most common complaint which is seen in this syndrome is pain on the sides of the kneecap. Some people may also experience a grinding feeling in the knee or also occasional popping of the knee. The knee pain can increase, due to running and jogging, sprinting, jumping, walking up and down the staircase and squatting, among other things. The pain subsides with rest, however, the problem does remain and is not cured. Patella femoral syndrome exercises usually are aimed to strengthen the quadriceps, as the quadriceps muscles play an important role in the movement of the patella bones. The exercises also aim at stretching the hip, hamstring, calf and iliotibial band. We will now see the exercises which will help in relieving you of the pain.

Exercises for Patella Femoral Syndrome

Patella femoral syndrome exercises are very simple, however, it is important that they are done regularly. At the same time, you will have to be consistent with your efforts, as it can take long to treat the condition. Some people are luckier than the rest and recover quickly. It takes approximately 6 weeks to completely treat the condition.

Patella Femoral Syndrome Exercise # 1
This is an isometric exercise to strengthen the quadriceps.

• Lie down on your back.
• Fold your left leg at the knee and keep the right leg straight.
• Slowly lift up your right leg about 6 to 10 inches of the floor and hold in that position for about 10 to 20 seconds.
• Bring the leg to the starting position and repeat the exercise again 10 times.
• Then change legs and repeat the exercise on the other leg as well.

Patella Femoral Syndrome Exercise # 2
The next exercise is iliotibial band and buttock stretch.

• To do the exercise, sit on the floor.
• Fold your right leg at the knee, as you keep the left leg extended in front of you.
• Turn towards the right side and try to push the right leg using your left arm.
• When you do this exercise, you will feel a stretch in the right buttock and on the outer part of the right thigh.
• Hold for a few seconds and bring the leg back to its starting position.
• Repeat on both the legs 10 times.

Patella Femoral Syndrome Exercise # 3
The next exercise is one of the wonderful patella femoral syndrome exercises for men and women.

• Stand and cross your right leg and place it front of the left leg.
• Keep both your hands together and slowly start bending down towards the floor.
• As you bend down, you will feel a stretch on the outer part of the left thigh.
• Hold the stretch for approximately 10 seconds, release and repeat the exercise 10 times.
• Change sides and repeat on the other side as well.

Patella Femoral Syndrome Exercise # 4
We will now see how to do the hamstring stretch, which is an important patella femoral syndrome exercise for women as well as men.

• Stand straight and lift your left leg and try to bring the left knee towards the chest.
• Place your hands such that you grip the left thigh, so that you can keep the thigh steady.
• Now slowly straighten your left leg in the air, till you feel a stretch in your leg.
• Hold the position for about 5 seconds and then repeat the exercise 10 times on both the legs.

Patella Femoral Syndrome Exercise # 5
We will now see how to do the calf stretch. This exercise will be done facing the wall.

• Stand facing the wall by placing your right leg in front about 12 inches away from the wall and the left leg behind.
• There should be about 20 inches gap between both the legs.
• Place your hands at the wall.
• Now slowly try to bring the heel of the left leg towards the floor, so that you are able to feel the stretch in the calf of the left leg.
• Hold in the position for 10 seconds, release and repeat the stretch 5 times on both the legs.

Along with patella femoral syndrome exercises, you will also have to make sure you take adequate measures not to place undue stress on the knee. If you are into cycling, make sure the seat is adjusted at an adequate height. It is also recommended you avoid doing leg presses and squats, as they may put unnecessary stress on the knee.