Patella femoral syndrome exersises

honestly, this close to ski season, i would get in to see a physiotherapist. (if you havnt already) because they get your knee back to normal pretty quick and give you stretches and exercises to prevent it from happening again

get on a bike, do alot of hill repeats, butild up your leg strength. the stonger your muscles are, the stronger your joints are.

no iv been strengthenin and tryin different stuff for a while now and nothin seems to work so i want some opinioins what other people do...i cant see a physical therapist its otu of the question so please dont suggest that ++K for legit answers

I just had bitlateral knee surgery, one in sep and one in oct for my patella femoral problems. I had a Lateral Releases performed, not too mention i had tons of cartilage damage underneath the knee cap and these huge things called plicas, scar tissue that built up between the knee cap and the femur, so they had to remove all that. And it is tough as fucking hell to do any really efficient exercises. Especially in the skiing world when the most common injuries are typically ACL and PCL related. But, the one agreement that all the doctors/surgeons/physical therapists had was to build up your VMO (vastus medialis obliquus) muscles. They are the muscles shaped like a long tear drop on the inside of your knees and thighs running up and along your quads. Having these strong will pull your knee cap in the right direction when you bend your knees.

Get ankle weights and find exercises on the internet, ride your bike like fucking crazy. As of late ive been getting on my skis in my room on the carpet, and doing as many pain free squats as i can physically do, holding them in the squat position for 10+ seconds. ..

i dont know, i hope this helps, it seems that not as many people have this problem. If exercise doesnt help at all, the Lateral Release might be an option...

oh yea, and ice your knees after EVERYTHING. stop the exercises once they start to hurt, or youll wind up with your knee cap looking like a pair of frayed jeans and scar tissue everywhere.

I have patella femoral syndrome!

Anyways, I would say definitely go to the doctors about this, because they will give you a ton of exercises that will help you strengthen your quads (which is what helps for the pain, and for keeping your knee cap in the right place), and it's all very beneficial information. They explained to me that I was going to have to live with it for the rest of my life, so get as much info about it early on as you can from a reputable source, so you know exactly what to do.

They told me running is very bad for PFS. Riding bikes and using elliptical machines are your best bet. Some exercises I would do would be using a stationary bike, doing squats, and basically just stepping up on a step, and stepping down over and over again. Also, to stretch out your quads I would just put my foot up on something high, like a chair, and keep it there for about 15-30 seconds, and keep repeating.

If you have anymore questions, feel free to send me a PM. I can try and find my stretching and exercise sheets to give you more tips and stuff.

theres a couple quick relief things you can do for this.

1.  Strengthen your quads by going to the gym 2-3 times a week and focusing on them

2. Get a patella knee strap, holds the patella steady when moving

3. Ice, ice, and more ice. [IMG]newschoolers.com/web/forums/replythread/cat_id/2/thread_id/392725/gelband_patella%20strap.jpg[/IMG][IMG]newschoolers.com/web/forums/replythread/cat_id/2/thread_id/protec/knee-strap2-sm.jpg[/IMG]

I use these and they work great.  You can get cheap ones at wal-mart or dick's for like 5-10 bucks. 

http://www.kneesupport.com/straps/index.htm