Yesterday I looked at new patellofemoral pain syndrome research.
Today I wanted to go through an effective exercise program for patellofemoral pain syndrome or runner’s knee.
Lets look at a research backed exercise program for runner’s knee.
What is an Effective Exercise Program for Runner’s Knee?
What They Looked At
The looked to see if a supervised exercise program helped with respect to recovery, pain, and function in patients with patellofemoral pain syndrome.
The Exercise Program They Did
People with PFPS were given a standardized exercise program for 6 weeks that was modified to the individual and was supervised by a physical therapist. They visited the physical therapist nine times in 6 weeks. In addition, they were instructed to practice the exercises daily for 25 minutes over a period of 3 months.
PFPS Exercise Program:
– warm up on bicycle ergometer
– followed by static and dynamic strength exercises for the quadriceps, adductor, and gluteal muscles
– balance exercise
– flexibility exercises for quadriceps and hip flexors
– exercise program took 25 minutes
– load increased every 2 weeks during the first 6 weeks by increasing the number of repetitions or the intensity of the exercises
The control group was giving rest and avoid things that lead to knee pain.
Both groups were given written information on patellofemoral pain syndrome, guidelines of analgesic and instructions for daily isometric quadriceps contractions.
What They Found
After 3 months, the group that did the supervised exercise program showed better outcomes than the control group with regard to pain at rest, pain on activity and function. At 12 months, the intervention group continued to show better outcomes than the control group with regard to pain (adjusted difference in pain at rest, pain on activity, but not function
Take Home Message
You are going to get better results from you runners knee if your program is supervised. Having the program supervised will keep you accountable and help you have the exercise progressed.
Secondly, you need to focus on lower body cardiovascular exercises, leg strengthening, hip flexibility, balance andprogress the exercise program.
Where to get more info – van Linschoten R, van Middelkoop M, Berger MY, Heintjes EM, Verhaar JA, Willemsen SP, Koes BW, Bierma-Zeinstra SM.Body. (2009). Supervised exercise therapy versus usual care for patellofemoral pain syndrome: an open label randomised controlled trial. BMJ. 2009 Oct 20;339:b4074. doi: 10.1136/bmj.b4074.
I have come across one program on runners knee or patellofemoral pain syndrome which I like and think will help you, to check it out, CLICK HERE.
Rick Kaselj, MS