Self-help and daily living for patellofemoral pain syndrome
It’s important to exercise your thigh muscles (quadriceps) to stop them from becoming weak. Swimming is an excellent form of exercise, and front and back crawl will put less strain on your knees. You should avoid sports that put a lot of pressure on your knees, like football, rugby or cross-country running, if they make the pain worse, although it should be possible to start these again once symptoms have eased.
Wall squats will be helpful if you do them regularly.
- Stand with your back against a wall, feet together or apart at a 30° angle.
- Slide down the wall by bending your knees, until you can no longer see your toes.
- Hold this position and clench your buttocks for 5–10 seconds.
- Relax and repeat the whole exercise as many times as possible.
Your physiotherapist may recommend additional exercises.
You don’t need to stay away from school, though you may have to make arrangements to make sure you don’t overwork your knee. If the walk to school, certain sports or climbing stairs make your pain worse, talk to a teacher about it.