What is Patello-femoral Pain?
Patello-femoral (PFJ) pain is discomfort around the kneecap (the patella) where it meets the thigh bone (the femur). This area is crucial for movement, so when it’s not functioning well, it can cause pain, especially during activities like running, climbing stairs, or even sitting for long periods.
I personally would always find issues with my PFJ during football pre-season. During the off-season my training volume for football would decrease drastically. My conditioning and strength would decrease and this meant that as my training then increased, I would often have flare ups. But what causes it?
Several factors can contribute to patello-femoral pain:
- Overuse: Doing too much too soon, especially with high-impact activities.
- Muscle Imbalances: Weakness in the hip, thigh, or calf muscles can lead to poor alignment of the knee.
- Foot Mechanics: Flat feet or high arches can affect how your knees track during movement.
- Previous Injuries: Past knee injuries can make you more susceptible to this type of pain.
What are the common symptoms to look for, you might be asking yourself. Well, here they are:
- A dull, aching pain around the kneecap.
- Pain with a loaded or flexed knee including walking up and down stairs, walking up/ down hills, running, lunging and squatting.
- Swelling around the kneecap.
For myself, through careful load management and specific warm up drills focussed on hip activation pre-session, it allowed me to manage this condition. The same program does not work for everyone and that is why careful consideration needs to be made for each individual.
When to Seek Help
If you’ve been experiencing knee pain for more than a few weeks, or if it’s getting worse, it’s best to chat with a Physiotherapist. The earlier we can assess and confirm the diagnosis, the sooner we can formulate a rehab plan and get you back to running pain free!
