Having kneecap pain can hinder your daily activities. For example, everyday activities such as squatting, running and climbing up or down stairs can be painful.
Medically, it is called patellofemoral pain. It is estimated that it affects at least 25% of the adult population worldwide, with an increased chance for women to have it more than men.[1]
Due to sedentary lifestyles and the effects of ageing, kneecap pain is hard to prevent. Here are the factors that lead to kneecap pain:
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Specialising in one sport results in overuse injury
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Specific hip and knee movements
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Insufficient strength in the muscles of the thigh
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Excessive loading of the knee joint
Just like any other injury, there is no quick fix for treating knee pain. Fortunately, there are simple yet effective things you can do to reduce or eliminate kneecap pain. Through exercise and physiotherapy treatment, you can increase the strength of your leg muscles and improve your joint mechanics over time.
A physio will optimise your movement mechanics to help reduce kneecap pain and help you stay active as much as possible. Your physiotherapist will work closely with you to build a specific plan to gradually eliminate your pain and help you return to your favourite recreational activities.
Common tips to help you prevent or reduce kneecap pain
1. Strengthen your hips
Your hip muscles control the movement of the knee. Strengthening key muscles of the hips allows you to optimise the movement of your pelvis and limit the loads in the knee joint. Squats, lunges and leg presses are good exercises to strengthen your hips.
2. Strengthen your Quads
Your quadriceps muscle is the primary muscle that allows strengthening of your knee. Increasing the strength of your quads allows better support of the kneecap. Include non-weight-bearing extension exercises to strengthen the muscles on your front thigh.
3. Use arch supports
Shoe inserts can help reduce the shock in the knee joint when performing physical activities. You can use arch supports for a few weeks until your leg muscles are more robust.
4. Vary your activity
It is best to have a good variety of physical activities such as walking, swimming, cycling or jogging to help minimise the stress in your knee joint. This will help avoid overuse injuries of certain muscle groups of the knee.
5. Avoid knee straps or braces
Knee straps and braces can temporarily reduce knee pain, but they are band-aid solutions to your problem. It would be best if you addressed the root causes of your kneecap pain to improve your condition. A physiotherapist can work with you to address muscle imbalance and problematic movement patterns contributing to knee pain.
It is best to have your knee pain checked if you have been experiencing it for over a week. Pain is usually a sign of underlying conditions that need your attention.
Key Takeaway
Physiotherapists are movement and rehabilitation experts that deal with injuries such as kneecap pain. They can improve your quality of life through hands-on care, exercise prescription and patient education. Visit a physiotherapist today and have your knee assessed to start your recovery.
