1551 Professional Lane, Suite 200, Longmont, CO 80501 Ph: 303.772.1600 Fx: 303.774.0931

300 Exempla Circle, Suite 200, Lafayette, CO 80026 Ph: 720.890.8292 Fx: 720.890.8299

FrontRangeOrthopedics.com

Patellofemoral Rehabilitation

Why: Patellofemoral or anterior knee pain can have many causes. First, it is important to note

that pain of the patellofemoral joint can be in the anterior part of the knee, but also it can

cause posterior knee pain. Genetics can play a part if there is a malalignment of the

patellofemoral mechanism from birth. Trauma can also cause damage to the patella and

lead to anterior patellofemoral knee pain. One of the best treatments for anterior

patellofemoral knee pain is to increase flexibility. The concept is that tight structures in

the back of the knee can apply increased forces on the anterior patella articular cartilage

that is already damaged and this increased pressure can lead to increased pain. If we can

increase the flexibility around the knee, especially the hamstring tendons posteriorly and

the quadriceps tendon anteriorly can decrease these forces and hopefully decrease pain.

Stretches: It is important that this stretching program is done on a consistent basis, initially every

other day, and progressing to every day. The results will not be immediate, but over time,

we hopefully will definitely notice decreased pain in the affected knee. All stretches

should be held for approximately 20 30 seconds and repeated a minimum of 3 times in a session.

Proximal Hamstring Stretch: Begin lying on your back with

legs out straight. Raise the knee of the leg you wish to stretch to

your chest. With your hands, grab your leg and hug it to your

chest. Relax (straighten leg) and repeat.

Digital Hamstring Stretch: Start lying on your back with one leg out

straight and the other thigh pointing straight up. Grasp behind your

thigh with both hands. Do not leg the thigh move. Extend the knee

until you feel a stretch in the back of the thigh. Relax (let the knee

bend) and repeat. This can also be performed with a towel to help pull

your leg towards your body.

Hurdlers Stretch: Begin by sitting with one leg straight out in front of you and your other leg folded in to your other leg. With both hands, reach

forward towards your toes. Hold this stretch. Relax and repeat.

1551 Professional Lane, Suite 200, Longmont, CO 80501 Ph: 303.772.1600 Fx: 303.774.0931

300 Exempla Circle, Suite 200, Lafayette, CO 80026 Ph: 720.890.8292 Fx: 720.890.8299

FrontRangeOrthopedics.com

Standing Quadriceps Stretch: Stand up straight near something that can be used for

support. Bend your knee bringing the foot up toward your buttocks. Grab the ankle

and pull it tight to your buttocks. The key with this stretch is to not leg the hip come

forward or bend forward at the waist. For added stretch, pull the thigh further back

into extension.

Prone Quadriceps Stretch: Lying on your stomach on a hard table or on the floor. Begin by reaching

back with the hand on the same side, pulling your ankle tight towards your buttocks. It is important to

keep your hip flat on the ground for this stretch. You can add a small bolster or rolled up towel under

your knee to increase the amount of quadriceps stretching.

Gastrocnemius Stretch: This muscle crosses behind the knee and

travels down the back of the lower leg. Begin in the long sit

position, with your legs out straight in front of you. Loop a towel

around the ball of your foot and hold onto the ends. Pull the towel

toward your body until you feel a stretch in the calf. Relax and

Repeat.

Gastrocnemius Stretch: Begin by placing your hands against a

wall and placing the leg that you are intending to stretch behind the other leg. Gently stretch your calf

by placing the heel of your foot to the ground. The third stretch is done by placing your foot against

the wall and bringing your hips in closer to the wall.