f you’re experiencing knee pain, particularly around or under the kneecap during activities like running, squatting, or climbing stairs, you might be dealing with Patellofemoral Pain Syndrome (PFPS), often known as runner’s knee. This condition affects roughly 3–6% of people, predominantly active teens and young adults. At Dyer Street Clinic in Cirencester, we specialise in diagnosing, treating, and managing PFPS with expert physiotherapy and chiropractic care tailored specifically to your needs.
Understanding Patellofemoral Pain Syndrome (PFPS)
PFPS typically presents as a dull ache around or beneath the kneecap that worsens with activities involving knee bending under load. It’s different from conditions like arthritis or ligament tears as imaging often appears normal. Key symptoms include:
- Pain Location: Around or behind the kneecap.
- Activity-Related Pain: Increases with squatting, lunging, running, or stairs.
- Movie Sign: Stiffness after prolonged sitting.
- Creaking or Grinding: Audible but harmless noises in the knee joint.
- Absence of Severe Swelling or Locking: Unlike other knee injuries, PFPS typically doesn’t cause significant swelling or knee locking.
Causes and Contributing Factors
PFPS often results from multiple minor stresses rather than a single event. Key contributing factors include:
- Training Errors: Abrupt increases in exercise intensity or duration (“Rule of TOOs”: too much, too soon, after too little preparation).
- Muscle Weakness or Imbalance: Weakness in quads and hip stabilisers leading to poor knee tracking.
- Poor Movement Patterns: Knee collapsing inward (dynamic valgus), especially during fatigue.
- Lifestyle and Stress: Poor nutrition, sleep deficits, or overall stress may amplify pain perception.
Managing PFPS Effectively
At Dyer Street Clinic, we advocate evidence-based strategies to manage and recover from PFPS, including:
- Load Modification: Temporarily reducing aggravating activities while maintaining overall fitness.
- Biomechanics Correction: Improving movement patterns to reduce knee stress.
- Strengthening Exercises: Targeting quads, glutes, and core to stabilise and support the knee joint.
- Pain Management: Short-term use of ice and anti-inflammatory medication as needed.
Tailored Rehabilitation and Exercises
Exercise is one of the most effective treatments for PFPS. Strengthening the muscles around your hips, knees, and core helps to improve movement patterns, reduce pain, and prevent future flare-ups. At Dyer Street Clinic, we design rehabilitation programs that are tailored to your specific needs and goals—because no two people experience PFPS in exactly the same way.
A typical program might include exercises such as:
- Bodyweight squats: To strengthen your quadriceps and glutes.
- Step-ups: A functional movement that builds strength and control.
- Glute bridges: To activate the posterior chain and support knee alignment.
However, the right exercises for you will depend on your movement patterns, strength levels, and symptoms. That’s why our team carefully assesses your needs and progresses your program over time to ensure safe, effective recovery.
Why Choose Dyer Street Clinic in Cirencester?
Our clinic combines physiotherapy, chiropractic care, podiatry, strength coaching, and nutritional advice to comprehensively address PFPS. Services include:
- Comprehensive Assessment: Detailed analysis of knee, hips, and feet.
- Advanced Diagnostics: Video gait analysis and treadmill assessments.
- Specialist Therapies: Manual therapy, shockwave therapy, acupuncture, orthotics.
- Continuous Monitoring: Regular follow-ups and adjustments to your rehab plan.
- Collaborative Approach: A multidisciplinary team ensures comprehensive care.
Who Should I See?
Rob, Sarah Fellows, Alastair and Josh are the people who love treating patients with PFPS, you can see them here.
Chiro VS Physio?
We don’t differentiate, all will assess and treat PFPS in a very similar fashion. You can read about our philosophy here https://dyerstclinic.com/#people
Take the Next Step Towards Pain-Free Movement
Don’t let PFPS limit your activities and quality of life. Book an assessment with our expert team at Dyer Street Clinic in Cirencester and start your journey back to a pain-free, active lifestyle today.
Disclaimer
This blog provides general educational information and is not a substitute for personalised medical advice. Consult a healthcare provider for an accurate diagnosis and tailored treatment plan.
Need More Help?
If you have questions or need support managing PFPS, contact Dyer Street Clinic in Cirencester. We’re here to help you get back to the activities you love, pain-free.