Patellofemoral pain syndrome - PFPS - advice needed

[Surv0MTB]

Hi Guys

 

I think this is the condition I have (http://sportsmedicine.about.com/cs/knee_injuries/a/knee11.htm). Been ongoing for a few months now, but after about 5 weeks rest from the bike (torn foot ligaments) the pain is still there, albeit not as bad, but can be in certain instances.

 

Has anybody else had this condition or knows how to effectively treat it?

 

I am going for another bike fit this week to make sure there is nothing wrong with my onbike posture (Im hoping there is because that would explain the issue). If that fails I need to book myself into a physio perhaps to have looked at.

 

Somebody explained to me that my weight is usually to far back, behind my knee which puts excessive strain on my knee joint and thus the muscles around the knee. My weight should be positioned more forward which seems strange as I would probably go over the handle bars. I am about 2m tall and ride a XL frame. Somebody also mentioned that my hip may need strengthening as that is causing a misalignment of my kneecap.

 

Any advice on what I can look for or specific excersizes I need to do to help the issue would be greatly appreciated.

[Jakkals.]

my experience with PFPS = leg length discrepancy.

 

1. make sure both knees track straight. check this by standing with your feet shoulder width apart and bent your knees slightly forward. Adjust your cleats that your knees stays straight.

2. adjust saddle height to shorter leg.

 

I might have done my setup according to my body, but this might not work for you.

 

I was in severe pain and started tracking down how my own bio-mechanics work. probably not the most efficient way of doing things, but I'm more comfortable and pain free.

Edited October 14, 2013 by antonj

[Surv0MTB]

Thanks Anton, I think you are onto something there..

 

Will give it a try.

[BarHugger]

Before you try anything, first try and get a proper diagnosis from a medical specialist that are familiar with the knee and it's structures. It will cost you a few rands, but will be worth the savings in pain and discomfort.

 

Follow the advice given in your web reference:

"While many athletes can can manage their own rehab program, ideally you would want a physician or physical therapist to learn the latest treatment options and learn how to perform the exercises correctly. Depending upon your diagnosis, there may be additional strengthening and stretching exercises you will need to add to your routine."

 

What is being discussed in the article can be easily measured (Q-angle) and confirmed via X-rays. The rehab for this type of condition is also not to difficult once a proper diagnosis is made. Sometimes it might even be as simple as strengthening specifically the vastus medialis muscle which is part of the Quadriceps.

 

In short, although the internet is full of valid and helpful advice, rather have your knee checked out by a professional than following a shotgun approach and hoping that you will get the correct advice from a few people that had the same experience. Your knees are precious and needs to receive the correct treatment, otherwise they are going to give you hell.

 

 

[Eugene]

You diagnose yourself, then you ask a bunch of pedal pushers to treat your self diagnosed ailment.

 

You could end up in a wheel chair soon. Go and see a doctor.

[Snails]

Go and see a doctor or physician to get it diagnosed, and they'll help you in taking it from there. You'll most likely get an exercise program to strengthen the affected leg, and your problem should be fixed in no time.

[Surv0MTB]

Guys, ive got a physio session planned for this afternoon and a bike fit right afterwards. I never tried to self diagnose myself, but what I will also try and do is find a condition which relates to my issue which can help a professional diagnose the issue.

 

Ive done this my whole life, and everything I get into is first researched online. However I will never try and rehab myself without first seeking professional help, thats just plain silly. But im sure you are all agree, when hit with a funny issue.. sitting and waiting for a doctors prognosis is painful at best. I try enlighten myself first to uncloud the stress in my head which tells me an operation might be looming in the near future.

 

All the reading I have done has helped to calm my nerves, point me in the right direction as to where the issue might be, and I think I may have even found it. The physio and bike fit will confirm my suspicions Im sure.

 

But thanks for all the advise never the less, maybe this thread will help somebody else with a similar issue.

Edited October 15, 2013 by Surv0MTB

[Brian Fantana]

I had it. I was diagnosed by an orthopaedic surgeon. It was caused by exercising too soon after an injury to my left knee, which led to my one leg becoming dominant and the other becoming weaker.

 

I took a three month break from all sport during which I did a many knee and hip strengthening and alignment exercises which my physio gave me. I went to my physio for a check up every two weeks, and I did my exercises every day.

 

After starting with training again, I quickly realised a big difference, and in about 6 weeks I was out on my MTB doing 80km+ outrides and doing 12-15km runs with my club. Before treatment I could only ride about 40km and run 3km before the pain halted me.

 

Go see a specialist and get diagnosed correctly, and follow their advice from there.

 

[BarHugger]

Guys, ive got a physio session planned for this afternoon and a bike fit right afterwards. I never tried to self diagnose myself, but what I will also try and do is find a condition which relates to my issue which can help a professional diagnose the issue.

 

Ive done this my whole life, and everything I get into is first researched online. However I will never try and rehab myself without first seeking professional help, thats just plain silly. But im sure you are all agree, when hit with a funny issue.. sitting and waiting for a doctors prognosis is painful at best. I try enlighten myself first to uncloud the stress in my head which tells me an operation might be looming in the near future.

 

All the reading I have done has helped to calm my nerves, point me in the right direction as to where the issue might be, and I think I may have even found it. The physio and bike fit will confirm my suspicions Im sure.

 

But thanks for all the advise never the less, maybe this thread will help somebody else with a similar issue.

 

Appologies if my response seemed a bit harsh, blunt and even premature. I have however seen and experienced cases where people have gone the DIY approach and at the end were actually worse off then initially (almost similar to the home DIY job that gets completed by a professional artisan after you have Destroyed It Yourself).

 

Hope you recover quickly and may the force be with you!!

[V12man]

Best advice I can give is to take yourself off to one of the practitioners at the Sport Science institute - they have a great multi disciplinary team there.

 

PFPS and related pains are often misdiagnosed, and badly treated, so you really want a good team on your side to find the cause and manage it appropriately.