The knee is an important joint complex, providing stability between the two highly mobile joint complexes, the hip and the ankle.
Patellofemoral syndrome is the common cause of knee pain, due to irritation behind the kneecap. The pain is often felt around the patella, most often in front of the knee, but can sometimes radiate behind the knee.
The pain is particularly present during prolonged sitting but also during crouching or descending stairs. When the patient suffers from this kind of pathology, it is therefore important to avoid prolonged sitting, or at least to mobilize the knee when this is the case. We offer you a series of exercises which, repeated daily, will rebalance the musculature of the knee, will improve the mobility of the joint and reduce pain, in addition to your chiropractic treatment.
Be careful, performing these exercises should not accentuate your pain.
- Quadriceps Stretches
Lying on your stomach or standing, bring your foot towards your buttocks and grab it with the hand onthe same side. You should feel a stretch in the front of your thigh. Hold this position for 30 seconds. Repeat three times on each side, daily. - Hamstring Stretches
Place your foot on an elevated surface (like a chair or coffee table) and keeping your knee straight, lean your torso slightly forward. You should feel a stretch in the back of your thigh. Hold this position for 30 seconds. Repeat three times on each side, daily. - The Chair
Leaning against a wall or a closed door, keep your feet shoulder-width apart then slide along the wall at about 90°. Hold this position for 30 seconds. Repeat three times on each side, daily.