Pain Around the Kneecap? Here’s What You Need to Know

# Pain Around the Kneecap? Here’s What You Need to Know

Are you experiencing pain around your kneecap, especially during activities like squats, climbing stairs, or running? You might be dealing with “patellofemoral” pain, a common issue that can make your daily activities feel like a struggle. But don’t worry—there’s good news on the horizon!

## Understanding Patellofemoral Pain

Patellofemoral pain syndrome (PFPS) refers to discomfort or pain originating from the contact between the underside of the kneecap (patella) and the thigh bone (femur). This pain can be aggravated by activities that put stress on the knee joint, such as:

- Squatting
- Climbing stairs
- Running
- Sitting for prolonged periods

Common symptoms include a dull, aching pain around the front of the knee, which may worsen with movement. If you’re experiencing these symptoms, it’s important to address them early to prevent further complications.

## The Solution: Exercise Your Way to Pain Relief

A recent study published in *Cureus* by Kochar SS and colleagues in March 2024 highlights the effectiveness of specific exercises in managing patellofemoral pain. One standout exercise is the “wall sit,” which has been shown to provide significant relief without the added stress on the knee joint often associated with squats.

### How to Perform a Wall Sit

1. **Find a wall**: Stand with your back against a wall, feet shoulder-width apart.
2. **Slide down**: Slowly slide your back down the wall until your knees are at a 90-degree angle, as if you are sitting in an invisible chair.
3. **Hold the position**: Maintain this position for 30 seconds to a minute, ensuring your knees don’t go past your toes.
4. **Repeat**: Perform this exercise 2-3 times per session, gradually increasing the duration as your strength improves.

The wall sit targets the quadriceps muscles without placing undue stress on the knee joint, making it an excellent option for those suffering from patellofemoral pain.

## Chiropractic Care for Patellofemoral Pain

At Back2Strength in Eugene, our chiropractors are skilled in diagnosing and treating knee pain, including patellofemoral pain syndrome. Here’s how chiropractic care can help:

- **Comprehensive Assessment**: We perform a thorough evaluation to determine the underlying causes of your knee pain.
- **Personalized Treatment Plans**: Our treatment plans include a combination of chiropractic adjustments, soft tissue therapy, and targeted exercises to alleviate pain and improve knee function.
- **Education and Prevention**: We provide guidance on exercises and lifestyle modifications to prevent recurrence and promote long-term knee health.

### Book an Appointment Today!

Don’t let knee pain hold you back any longer. If you’re experiencing patellofemoral pain, contact Back2Strength in Eugene today. Our experienced chiropractors are here to help you get back to your favorite activities pain-free.

**Source**: Kochar SS, et al. Cureus. March 2024.

Start your journey to pain-free knees today!