Kalyani knee & shoulder clinic
Dr V K Pandey
Do’s & Don’ts for patient with Patello-Femoral pain
Do’s:
- Use knee support or tapping, as advised.
- Wear shoes with well cushioned soles.
- Apply heat for symptomatic pain relief.
- Do regular exercises to strengthen the muscles around the joint and achieve a proper balance of various muscle groups around the knee joint.
- Quads setting: straighten your legs and tighten both the knees together, hold for 5 seconds and then relax. Repeat this 20-25 times in one go, and 4-5 times in a day. This is an anytime anywhere exercise and can be done in sitting, lying, or even in standing position.
- SLR: Lie down straight on a bed, bend the unaffected knee to about 90 degrees and lift the other straight up in the air till the level of the bent knee. Hold here for 5 sec and then bring the leg down. Do 3 sets of 10 repetitions twice in a day. Gradually increase upto 5 sets of 10 repetitions, twice in a day. And then start doing with weights or exercise band.
- VMO Exercise: Cross the affected leg over the other and press down as if crushing something between the legs, hold for 5 sec and then relax. Repeat this 20-25 times. Twice in a day.
Don’ts
Some activities in day to day life cause excessive pressure on the knee- cap joint (Patello- Femoral Joint). This leads to further increase in pain and other symptoms. To avoid, the following precautions should be observed:
- Avoid squatting
- Avoid sitting on floor, and sitting cross- legged.
- Avoid stairs as much as possible
- Avoid footwear with more than 1 inch heel.
- Avoid activities like jumping, jogging, running. Walking and swimming are good and can be persued.
For more information contact us via email or telephone: Mobile: 09554066663, 09554066664, 09554066665