Physiobot nailed it. Two years of pain is over - thanks!
M. Hardy, Denver CO
YOUR PATELLOFEMORAL CARE GUIDE
PHASE 1 OF YOUR RECOVERY
This care guide and related information is educational in nature. Always consult with a medical professional prior to initiating new exercises or trying a new product, drug, or supplement.
GOAL: 50% Improvement
This phase is to jump start your recovery. Perform your exercise program 4 times per day. Twice in the morning, and twice in the afternoon. We know this can be difficult with busy schedules, but it's for a short time and necessary to promote a successful recovery. We want a noticeable improvement in pain levels by days 3-5.
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WHEN TO PROGRESS
Proceed to Phase 2 of your recovery when the range-of-motion and pain have improved by approximately 50%. This make take anywhere from 3-10 days depending on the severity of your injury.
If you require additional guidance or help returning to full athletic levels, we recommend going directly to a physical therapist. Access options have exploded in recent years with therapists who come to your home.
YOUR EXERCISES
Selected based on your condition match and care profile
Stretches
Hold for 45-60 seconds
1-2 repetitions per session
Perform on each side
Strengthening
10-15 repetitions per set
1 set per session
Perform on each side
- Consult with a physician prior to trying new exercises -
Quad/IT Band Stretch
The quads and IT band are located on the front and outer thigh. When tight they can cause poor kneecap movement patterns.
IT Band: Foam Roll
The quads and IT band are located on the front and outer thigh. When tight they can cause poor kneecap movement patterns.
Hamstrings Stretch
Tight hamstrings place excessive strain on the knee and cause patellofemoral pain.
Quad Strength
The quadriceps are key for knee stability with walking and running. When weak, pain and instability occur.
Gluteus Medius
The gluteus medius is located on the outer hip. Research shows strengthening this muscle is key to reducing knee pain.
PAIN TOOLS
Stop wasting time and money of equipment that doesn't work. We look at the evidence.
Our members kept asking us about these joint tools and "if they work." So, we did the most comprehensive literature and product review for each category that you will find anywhere. Only available to members like you!
MASSAGE GUNS
Clinical Evidence: Good(+)
Percussive massage devices use rapid, repetitive strokes to target deep muscle tissue.
ICE VS HEAT
Clinical Evidence: Strong
Evidence suggests ice can be useful immediately after a patellofemoral syndrome flare up. Heat tends to be best for muscle soreness.
MEDICATIONS
Clinical Evidence: Strong
Our literature review indicates a combination of NSAID topical cream and oral acetaminophen is a reasonable first strategy to consider.
KNEE BRACES
Clinical Evidence: Fair(+)
The right knee brace can add support, reduce pain, and help you remain active.
E-STIM UNITS
Clinical Evidence: Fair
E-stim units are a drug-free, pain relief option. New models allow for easy home use.
NEXT LEVEL CARE
Prefer hands-on-care after all? Finding the best option for you can be daunting.
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For our members, we make it simple.
In-person care is often severely delayed due to the barriers of time, travel, and cost. These delays can have life-long consequences on recovery. To overcome this challenge, new options have become available that bring evidence-based care to you.
HANDS-ON CARE, BROUGHT TO YOU
An expert Physical Therapist will evaluate you in person, at home or work. Insurance accepted. Learn More
100% VIRTUAL KNEE PAIN CARE
The next generation of joint care is here. Built for ease of use and accessibility. Learn More