Knee Pain: Patellar-Femoral Pain
www.londondanceclinic.co.uk
What is it? This condition is usually due to improper tracking of the patella (knee cap) when the patella does not glide smoothly along the femur (thigh bone). Pain is usually felt anywhere around the knee cap. Improper tracking can also cause lateral knee pain (see iliotibial band syndrome).
Over time, the cartilage beneath the patella can soften and wear away. This softening or wearing away of cartilage and the pain and inflammation associated with it is referred to as chondromalacia.
Causes • Tight iliotibial band may pull the kneecap laterally (to the outside)
• Tight gactrocnemius/ soleus (calf) muscles
• Weak hip muscles, especially the gluteus medius and hip external rotators
• Weak medial quadriceps (inner thigh) muscle may cause improper patella tracking
• Poor hip-knee-ankle alignment with plié and jump tasks
• Poor core stability
Symptoms • Dull aching pain
• Can be a sharp pain with dance moves such as plies, especially grande plié
• Pain with jumping.
• Pain after sitting for a long time
• Swelling around the knee cap
• Crepitus (snapping or crunching sounds) with knee flexion / extension
Treatment 1) Icing after activity will help limit pain and inflammation
2) Reduce your training time
3) Cross friction massage at the knee cap tender points
4) Strengthening program for the core, hip, thigh
5) Stretching of calf, quadriceps, and iliotibial band
6) Avoid grande pliĂŠ and jumps until pain symptoms diminish
7) A kinetic chain/ biomechanical examination is advised
www.londondanceclinic.co.uk info@ www.londondanceclinic.co.uk
London Dance Clinic 30 Cumberland Mansions
Seymour Place - London W1H5TF