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The Complete Guide to Patellofemoral Pain Syndrome

Anterior knee pain may be common, but it’s surprisingly hard to find good self-help information for it. Dr. Google is always a bit sketchy, obviously.8 Even medical journals tend to be shallow and just repeat the same dubious conventional wisdom, and this will only get worse as AI-generated content starts to take over. A 2020 scientific paper warns specifically that online information about PFPS specifically is not good, and patients and clinicians “should not rely on general web-based information.”10 Maybe you should close this tab right now? Fortunately, this information doesn’t have any of the flaws they expose!

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 Diagnosing Runner’s Knee

It usually starts with lateral knee pain during and after runs, but there are two major types. “Runner’s knee” refers to one of two common1 repetitive strain injuries of the knee, either iliotibial band syndrome (lateral knee pain) or patellofemoral syndrome (anterior knee pain).

 Runner’s Knee: Why It Happens and What Actually Helps

Despite its name, runner’s knee can affect athletes and non‑athletes alike—and it often has more to do with mechanics than mileage.

Articles of Interest

Cure Runner’s Knee

Patellofemoral pain syndrome got its nickname for an obvious and very unfortunate reason: It's common among runners. The stress of running can cause irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden or dull and chronic, and it may disappear while you're running, only to return again afterward. While biomechanical issues may be to blame, the cause can often be traced back to poorly conditioned quadriceps and tight hamstrings.

Dreaded Runner’s Knee

For anyone with a history of runner’s knee, I recommend a simple exercise to check in to make sure your strength is where it needs to be before you increase intensity, speed or duration. Watch yourself in a mirror doing a single leg squat with the other leg bent behind you.

Overview: Patellofemoral pain syndrome (runner’s knee)

The pain is often mild at first and then gets worse over time. It tends to be a dull, aching pain and is particularly noticeable when you put strain on the knee – especially when going up or down stairs or bending the knee a lot. The knee may also hurt and feel stiff after sitting for a long time.

Patellofemoral Pain Taping

Taping is a great way of relieving symptoms of patellofemoral pain by helping to control the position of the patella (kneecap).

Simple Test for Chondromalacia (Patellofemoral Pain Syndrome)

Famous Physical Therapist's Bob Schrupp and Brad Heneick describe the simple test they do to help determine whether or not a patient has Patellofemoral Pain Syndrome- which could be chondromalacia patellae. You can do this yourself.

Resources

6 Exercises and Stretches for Patellofemoral Pain Syndrome (and 3 to Avoid)

Almost anyone can get it, but unsurprisingly, patellofemoral pain is most common among runners, cyclists, and other athletes. On the bright side, you are not doomed to be a couch potato as a result of this diagnosis! In fact, exercising and stretching while dealing with knee pain can actually help treat your patellofemoral pain!

Four Factors of Patellofemoral Pain Syndrome

Before delving into treatment strategies, let’s discuss what factors can predispose an athlete to the injury.

OrthoInfo

Symptoms are often relieved with conservative treatment, such as changes in activity levels or a therapeutic exercise program.