The Best Mobility Drills for Patellofemoral Pain Syndrome

Introduction

Patellofemoral Pain Syndrome (PFPS) is a condition. It causes pain and inflammation in the knee joint. This joint is between the thigh bone and the knee cap. Overuse or misalignment of the kneecap often cause it. Pain under and around the kneecap is a sign of it.

To manage PFPS, mobility exercises are useful. We’ll discuss the best mobility drills for this condition in this article.

Overview of Patellofemoral Pain Syndrome

Patellofemoral Pain Syndrome (PFPS) is a knee joint issue. It develops from stress on the patellar tendon, the muscles, ligaments, and tendons around it. Commonly, it affects runners, hikers, and cyclists.

Factors that can lead to PFPS include:

• poor walking or running mechanics
• weak thigh muscles
• tight leg muscles
• incorrect shoe wear
• misalignment of the leg or foot
• meniscal tears or cartilage damage

For treating PFPS, various options exist. Medications such as NSAIDs may help. Bracing, taping, and physical therapies can strengthen hip and thigh muscles or reduce tension. Orthotics and supportive shoes are also available. Resting and avoiding activities that aggravate symptoms can be beneficial. When other treatments fail, surgery might be necessary. High-impact sports may improve symptoms, but more research is needed.

Mobility Drills

Mobility drills are essential for those with patellofemoral pain syndrome (PFPS). Range of motion and pain can be restored. Postural alignment can also be improved and injuries prevented.

Let’s delve into the best mobility drills for PFPS and how they can aid in managing the condition better.

Quadriceps and Glute Activation

Activating quads and glutes is a must for proper exercise and sport-specific task technique. Mobility drills can help improve muscle fibre timing and power.

Quads: To target quad muscles,

• ankle rotations (with weight plates)
• Nordic hamstring lifts
• step ups with lateral reaches
• wall squats
• reverse lunges with elevated hops
• squeeze jumps

are great. Dynamic stretches like leg swing variations are also helpful for quad activation.

Glutes: Hip flexion exercises like

• single leg hip hinges with lateral reaches
• monster band walks
• resistance band side steps

can activate glutes. Also, do exercises like donkey kicks or clamshells to isolate hip abduction. Lastly, use dynamic movements like fire hydrant circles or axis rotational squats for improved motor control and body awareness.

Lateral Step-Downs

Lateral step-downs are great for improving your daily activities, and treating areas affected by knee pain known as patellofemoral pain syndrome (PFPS).

To do the exercise:

1. Stand sideways near stairs or a low box/bench which is 40 cm (16 inches) tall.
2. Put your outside leg on the box so that only your toe is on it.
3. Step down onto the floor, keeping equal pressure between both legs.
4. Then push off the front foot to return to your starting position.
5. Take a break after 10 reps and repeat twice per session.

For more intensity, change the size of the box. Start with 20 cm (8 inches) and work up to 40 cm (16 inches). Plus, once you’re comfortable with lateral step-downs, add exercises such as single leg squats or reverse lunges followed by traditional step downs.

Glute Bridge

Glute bridges are great for building strength and stability in the glutes, core, and abdomen.

1. Start by lying on your back. Feet flat on the ground, hip-distance apart. Engage the core and press through the heels.
2. Raise the hips off the ground. Your body should be in line from your shoulders to your knees. Hold your heels pressed into the ground.
3. Pause at the top of the movement. Lower slowly back down.
4. Repeat 10–15 reps. Hold for 2–3 seconds at the top of each rep.
5. For extra support, do the drill standing, with a wall or box behind you.

Wall Slides

Wall slides are a great, easy way to benefit your shoulders. Start by standing with your back against a wall. Put your feet 12-20 inches away from the wall, depending on flexibility. Reach up towards the ceiling. Keep your shoulders down, back flat on the wall, and actively engage your thoracic region. End by keeping your elbows in line with your shoulders. Squeeze your shoulder blades together, and hold this position for 30-45 seconds. This drill can be helpful in relieving pain from patellofemoral pain syndrome.

Banded Distraction

Banded Distraction is a drill to help increase range of motion in hard-to-stretch spots, like the chest, lats and hips. Secure one end of a looped resistance band to an anchor (like a doorway). Loop the other end around the body part you want to stretch (like your tricep or pec).

Create an external force by pushing away from the band. For example, if you’re doing this drill on the pec muscles, press into the band with your arms bent at 90 degrees, out in front. The greater stretch will be created by going further away from the anchor.

Move slowly and intentionally – 10-15 reps or 3 sets of 10 reps. Focus on feeling tension in the target muscle group throughout each rep. Stop if any pain is felt. Always practise correct form with supervision and focus on steady breathing for best results.

Quadruped Hip Extension

Quadruped hip extension is a mobility drill. It is done on the hands and knees. Keep your spine and hips in a neutral position. Bend and lift one leg off the ground. Focus on extending the hip of the raised limb. Transfer your weight back, bring your shin close to parallel with the ground. The ankle should not move. Instead, let the hip hinge. Keep an even weight distribution between arms and legs. Hold each repetition for up to 10 seconds. Then, release back down to the start position. Do 8-10 repetitions per side.

Correct form is important. Avoid arching your lower or mid-back. Move both sides of your pelvis at the same speed. Keep your torso level. Take caution when hinging forward with your lifted leg. If you feel pain during any part of this drill, stop immediately. Consult with a physical therapist for alternatives or modifications.

Clam Shells

Clam shells are a functional movement which aims to strengthen the lateral chain of muscles. These muscles help support the knee during activities – walking, running, and jumping. With minimal equipment, a resistance band around the knees can increase difficulty.

To perform a clam shell:

1. Lie on your side, with hips and knees bent at 45 degrees and feet in line with your spine. Keep a neutral spine.
2. With just the top leg, lift up as if opening a clamshell. Maintain hip stability with the bottom leg.
3. Breathe in as you open, and out when closing. Move slowly and control the drill.

Start with 10 reps for each leg. Increase reps gradually, and always listen to your body. No pain or discomfort should be experienced!

Conclusion

In conclusion, those with PFPS must include mobility drills in their treatment. Such drills include soft-tissue mobilization, joint mobilization, stretching exercises, dynamic balance and core stability. Doing these drills regularly can better motion, reduce pain and strengthen the muscles around the knee. Physical therapy can also help discover sources of dysfunction in the body and recommend target approaches to reduce PFPS discomfort.

Frequently Asked Questions

Q1. What is Patellofemoral Pain Syndrome?

A1. Patellofemoral Pain Syndrome (PFPS) is a common knee injury characterized by pain in the front of the knee and around the kneecap. It is often caused by repetitive activities such as running, jumping, and squatting.

Q2. What mobility drills can I do to help alleviate Patellofemoral Pain Syndrome?

A2. Mobility drills can help improve the range of motion of the knee joint and reduce the pain associated with PFPS. Common mobility drills include hamstring and quad stretches, calf stretches, and glute activation exercises.

Q3. Are there any other treatments for Patellofemoral Pain Syndrome?

A3. In addition to mobility drills, other treatments for PFPS include using ice/heat therapy, taking anti-inflammatory medications, and using physical therapy exercises to strengthen the muscles around the knee.