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Patella femoral pain

moparfreak360

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I'm sure I'm not the only one with this issue. After tons of reading on the topic it seems it is still largely an unknown topic on a "cure" for this nagging pain....Some days are worse than others, mainly climbing stairs is what triggers it for most people....Alot of people call it "patella maltracking syndrome".

Anyone have any experience with this nagging knee issue? If so how did you personally adapt your training?

Sent from my XT1650 using Professional Muscle mobile app
 

11sh11

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Many, if not most of the 'pain' issues that people post about can be prevented and remedied through stretching and tissue work.
The patella will track improperly if the leg muscles are imbalanced. Stretching and rolling the adductors (inner thigh) and IT bands are a fantastic start. Strengthening posterior chain, particularly glute medius, will help to balance development and leg rotation. A good indication of imbalance is to simply look down at your feet and see how externally rotated they are. Between stretching whats overly tight and strengtheng whats overly weak, posture will correct.
Your toes should be more forward-facing. Your knee will be more anatomically correct and track better... minus the nerve impingement above the knee that can cause a lot of the pain
 

WhyIncision

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Many, if not most of the 'pain' issues that people post about can be prevented and remedied through stretching and tissue work.
The patella will track improperly if the leg muscles are imbalanced. Stretching and rolling the adductors (inner thigh) and IT bands are a fantastic start. Strengthening posterior chain, particularly glute medius, will help to balance development and leg rotation. A good indication of imbalance is to simply look down at your feet and see how externally rotated they are. Between stretching whats overly tight and strengtheng whats overly weak, posture will correct.
Your toes should be more forward-facing. Your knee will be more anatomically correct and track better... minus the nerve impingement above the knee that can cause a lot of the pain

Agreed.

Stretch your entire lower body daily, and hold the stretches for 60 seconds. If you can't do 60, then 2 sets of 30 seconds. Quads, adductors, TFL, IT band, hamstrings, glute max/med, gastroc/soleus, psoas.

Look into getting some tissue work done, ART/MRT or deep tissue. I just picked up a TimTam and love it.
 
Last edited:

GreenTLB6

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I went through this. It’s a real pain in the ass as healing is extremely slow in the cartilage behind the patellar. Mainly bc cartilage doesn’t get a ton of blood flow. I stopped training legs for 5 months. No cardio either. It pretty much has to go long periods of time without irritation. After those 5 months I slowly introduced very light weight. Been training legs now for 9 months (last 3-4 full speed) I still have to be careful and can’t do anything below 8 reps bc the load is too much. But they are stronger and bigger than ever.

My advice...take a long time off and be patient.
 

11sh11

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I went through this. It’s a real pain in the ass as healing is extremely slow in the cartilage behind the patellar. Mainly bc cartilage doesn’t get a ton of blood flow. I stopped training legs for 5 months. No cardio either. It pretty much has to go long periods of time without irritation. After those 5 months I slowly introduced very light weight. Been training legs now for 9 months (last 3-4 full speed) I still have to be careful and can’t do anything below 8 reps bc the load is too much. But they are stronger and bigger than ever.

My advice...take a long time off and be patient.

Prolotherapy is a phenomenal fix for this
 

GreenTLB6

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Prolotherapy is a phenomenal fix for this

Absolutely. If it was cheap or covered by insurance I would have tried it. There was a while there where I thought I wouldn’t ever be able to train legs again
 

11sh11

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Absolutely. If it was cheap or covered by insurance I would have tried it. There was a while there where I thought I wouldn’t ever be able to train legs again

The dr I went to shot up my knee, hip, wrist, and elbow, plus office visit for $190. Really inexpensive, anf one visit fixed it 100%. . how much does gear cost? Eating out, sports, hobbies? Everything has a price. Im uninsured, cash patient, self-employed. Not being in pain, and protecting my long term health is worth it
 

Fa Seeshus

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I had this issue on and off for years, but since I have totally stopped doing leg extensions and worked on glute activation, it has mostly subsided. Also stopped using squatting shoes. Just use flats.
 

GreenTLB6

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The dr I went to shot up my knee, hip, wrist, and elbow, plus office visit for $190. Really inexpensive, anf one visit fixed it 100%. . how much does gear cost? Eating out, sports, hobbies? Everything has a price. Im uninsured, cash patient, self-employed. Not being in pain, and protecting my long term health is worth it

I agree with everything said above. I was under the impression that it would be multiple visits to see results. Good to know and will look further int.
 

Roadglide83

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Stan Efferding posted a video on YouTube during one of his “rhino rants” about how he had patellar tendenitis in both knees. He gives a very simple and detailed plan about how he cured them and was able to have full recovery and get back to heavy training quickly. I have used the advice myself with great success.
 

Canuck54

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Band work on the leg press with hips out and your feet “screwed” to the platform. Heavy eccentric and lots of warm up.
 

heavyhitter

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Prolotherapy is a phenomenal fix for this

Ischemic therapy, i.e voodoo floss bands, is very helpful too. Especially on a loaded joint like the knee. I wrap mine for 7-8 minutes post leg workout every time and I do it other days of the week to when I remember while watching tv or something and its made a tremendous difference. I do it for elbows too
 

getbiggest

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Been having knee issues for a few months. What's started helping me is doing three sets of wall sits for one minute a set focusing on flexing my quad and my toes pointed out. Still feels weird down there but not nearly as bad and is improving.
 

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