13 Wrong Treatments You Might Be Doing To Worsen Your Patellofemoral Pain Syndrome

Patellofemoral pain syndrome has been soooo confusing for people (even healthcare professionals) to properly treat.
Most people think you need to work on strengthening your quads to help the problem, but that thinking is outdated because there is better research now showing that glute strengthening is more helpful.
Be careful of exercises and stretches that focus on the wrong muscle groups as those will make your knee problem worse.
In this video, Dr. David details 13 wrong treatments people often do that worsen patellofemoral pain syndrome.
⚡️Here’s a link to our knee cap help video playlist so you can find more help in fixing the root problem of patellofemoral pain syndrome.
"Knee Cap Pain Help" • Knee Cap Pain Help
🦵Learn more about the 28 Day Knee Health & Wellness Boost Program mentioned in the video: www.epmanualphysicaltherapy.c...
00:00 13 Wrong Treatments You Might Be Doing To Worsen Your Patellofemoral Pain Syndrome
00:18 Quad Sets
01:35 Straight Leg Raises
02:22 Wall Squat Exercise
03:02 Step Ups
03:42 Adductor Exercises
04:55 Quad Stretches
06:38 Resting for too long
08:12 Hamstring Stretches
09:46 Pointing Toes Straight
12:08 Playing Through Pain
14:29 Biking/Cycling
16:19 Walking
17:29 Swimming
VIDEO MENTIONED
Does Walking Help Knee Pain? • Does Walking Help Knee...
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[@CarolineShipseyUK]

Dr David that is a standard exercise given from MSK team and the second one, and third, fourth, fifth- I despair no wonder my pain worsened until I followed you!

[@tarun3kumar]

So what I have been doing for past 2 years to get rid of knee pain has been wrong ☹

[@helenreid7022]

I’ve learned not to cross my legs which is impossible since I’ve acquired arthritis and a meniscus tear! I’m been doing my glut exercises on a plane, in a car, watching tv etc. It’s helped a lot! Thanks ❤️ 🇨🇦

[@mmueller1473]

I noticed you are right with swimming regarding pt syndrome. I was swimming and using all upper body, but in doing that I was tightening my quads, which made it worse. So I just put a pool noodle between my legs and did and upper body workout. But everything you said in this video as proven true for me, my physical therapist had me doing all these exercises and it made me worse. Now I am resting it to get the inflammation down and I am going to focus on glutes and feet. This has been brutal. I cannot thank you enough for your videos!!! 🙏🙏🙏

[@isabelm3791]

Thankyou for the information.

[@subhojitghosh9515]

Could you please make a video of what the right treatments are for this condition?

[@MsVivian99]

Oh wow this is a real eye opener ! Thankyou so much.

[@epmanualphysicaltherapy]

You're welcome MsVivian99! 😄

[@9dt958]

Great video, thank you very much!!! Can you please do a video about all treatments that can help pfps.

[@morni1999]

So far best information I have come across. I have PFPS. Have lot of pain. And doing 1-6 exercises as advised by local professionals. Pain is lot worse. Thank you for your advice. Will try. 🙏

[@louiselemarr533]

Thank you. ♥️

[@user-dl8ox4lt3k]

It really helped me a lot! You saved a guy’s life. Thx😊😊😊😊😊😊😊😊😊😊😊

[@epmanualphysicaltherapy]

So glad it helped! You're very welcome 😊

[@carolbenson6524]

You're right ... physical therapy people had me do each and every one of those! No wonder my knee pain never went away! I'm definitely going to try what you suggested on walking.

[@bragboy]

Wow ! Amazing info.

[@epmanualphysicaltherapy]

Hey Braga, thank you so much for the kind words! We appreciate the support!

[@neerajt4044]

What’s the point of saying what not to do when you’re not saying what to do.

[@CameronRabie]

That's what I got out of this as well. He advises against many of the workouts in the Kneesovertoesguy videos which have helped thousands of people but he doesn't really give any helpful programming on how to fix these issues.

[@8aNda1d]

He has videos that tell you that. Need to search his videos

[@hammoudehhydar3481]

Moneyyyy

[@kooale]

@neerajt4044 : I'll be better informed if and when I return to my current PT to spend more time & money for what has likely been bad advice. Therefore, I'm grateful, any progress in my understanding is.... progress! Meanwhile, I'll pursue exercise that does not emphasize the quadriceps, duh!

[@D.remedy]

My issue is finding what I can do at the gym. Seems as if I can't do any weight training for my quads.

[@saharaproduction]

Have you found anything yet?

[@Kpb1634]

Thanks!

[@epmanualphysicaltherapy]

Hey there, you are very welcome! We appreciate your support!

[@laurieannerodriguez5946]

Thank you Doctor,...,.?

[@paulataylor8608]

Omg! I wrote a few weeks ago that my PT last fall only had “ bridge” for glutes and everything else was what I just watched in your video on Exercise NOT to do! Leg extensions, work the adductors, quad stretches! Get on the bike for 10 minutes! Not advising me on what muscles to be using!! Thanks again for your information. I’m definitely going to start your Knee program! Thanks again!

[@lili4966]

Are u doing well now?

[@melissahauptmeier1446]

I’m assuming this advise is the same for chrondomalacia patella? Just had first PT consolation and she gave me a list of 4 exercises to do at home after showing me how to do there and 3 out of 4 are ones you mentioned!😩

[@kooale]

G.D. I derived so much value from this presentation (as well as others you’ve posted), I can’t thank you enough! It will turn my efforts around moving forward to fix & reverse my PFPS, & help me to identify therapists who are awake or asleep at their extremely vital work. You’ve saved me time, money & much frustration almost instantly. THANKS! You’re just great!💗

[@epmanualphysicaltherapy]

Hi Kooale, thank you very much for the encouraging words. We are very grateful that we have been able to help you and we appreciate you being part of our community. 🧡 We'd love to hear how you are doing as you progress.🙌 Please take care!

[@kooale]

All thanks to you. I find myself sharing your work with others almost on a weekly basis. Wish I were near El Paso! Would love to meet you & become a patient!@@epmanualphysicaltherapy

[@jerrytom3514]

Thank you… I admire you a lot but I watched 13 of the steps but didn’t see anything to enhance it. Do I have to wait for another video?

[@yvonnepetty3400]

Dr David I had a hip replacement. My pain in my knee after the Op was unbelievable. I had 7 months of Phisiotherapy.. Most of them you showed I was doing. I am still walking with a limp. Went back to the A few weeks ago for a check up & some help. He told me l have to live with it.. .My Husband said can't you give her a injection. He did. I think it was one of those Gel's you were talking about. It didn't work. I don't know what to do.l live in South Africa. You are great. Thank you.

[@janp7943]

Wow! Interesting info! What about an elliptical machine? I have knee arthritis. I use this machine once a week for my cardio workout. I am hoping this machine is better on my knees than a recumbent bicycle.

[@satishgarg3577]

Sir, can u please advise few best exercises for chondromalacia patella

[@nataliawaterman9893]

Thank you very much for your great information. I have chondrimalacia patella which starts with patella dislocation and since that time about 3 years now I saffer with chondrimalacia patella. I am constantly doing gluts exercised you taking about and try to walk as you discribe but still have pain even I feel that it is right thing to do . Could you please gave an advise about chondrimalacia patella and patella dislocation what am I suppose to do? I don't want to do surgery . What do you think about taping your knee cup up ? It seem take same pressure off but stil hurts . Please help. I do really appreciate your afford to help others in this difficult situations with health. Thank you so much!

[@seniorgal2752]

Hi. Thank you again for your teaching. I have a question about vibrating heating pads for knees. I do the tailgate exercises for five minutes, then the vibrating heated knee sleeves for about 45 minutes, then stretching.and butt muscle isometrics that you show in another video . I seem to get better range of motion without pain when I bring my knees up after the heating pads.. Is that a good thing to do? OA in both knees, grade 4 chondomalacia with meniscus and cartilage tears bilaterally, bone on bone in some spots.

[@ekatag6494]

What are you supposed to do ?? All you say is what you can't do s d there seems to be nothing left that you can do.

[@irenecohen8708]

Now I know why I developed patellar-femoral pain syndrome a few days ago - wall squats. But I need to do some lower body weight bearing training because I have osteoporosis. What to do.

[@CarolineShipseyUK]

Hi from the Uk:)

[@beckywebb1916]

I generally don’t kick at all when I’m swimming freestyle. I did find that I can keep my legs up in the water versus sinking by tightening my glutes. Doesn’t look like actual kicking, though.

[@lukaswerner4041]

I have a question regarding those Adductor Excercises: Very often PFPS is also associated with bad patella alignment or maltracking and many health care professionals advise activation/strengthening of the VMO to counter that lateral patella movement. Aren't those excercises beneficial in that case?

[@ashokpun1829]

Hi can you suggest somthing about inner knee pain I watched some of your videos….i’m 43 still play football sometime…I regularly walk run…few years back i got pain in my inner knee….pain started when i walked down stairs after some time it goes normal i can run play…but its hurt when i walk on up stairs or down stairs….,can you suggest anything for me….do i avoid stairs walk or run

[@victoriamcroy4728]

Need advice why I get pain in back of my knees when I run

[@decacards5250]

Thanks for this! Now I know why my PFPS never went away!

[@epmanualphysicaltherapy]

Hi Deca! 👋 It is our pleasure! We are so sorry that you have been suffering from PFPS. We know how painful it is to deal with and we wish you relief soon. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cap pain. You can check it out here:"Knee Cap Pain Help" kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We hope you that can feel some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!🧡

[@decacards5250]

@@epmanualphysicaltherapy Thanks so much! I will keep you updated.

[@raymondmack5503]

Could you address bowedlegs,am 76and male.Have knee,back and hip pain

[@ambreenimran6004]

Hello Dr. somehow most of these have been advised by the physiotherapist for my malaligned patellas . . This gets me confused please can you help me clear my mind . I will be grateful.

[@epmanualphysicaltherapy]

Hey Ambreen, sorry you're getting conflicting information :-( Most physiotherapists focus on strengthening the muscles on the front of the thighs which places even more pressure on the knee cap. This information is usually not understood by physios because they're following what they were taught in school. School tends to be behind on the latest information by 10-25 years :-( The old thinking in patellofemoral pain syndrome is to strengthen the thigh muscles to align the knee cap, but the new thinking is to strengthen the glutes to align and better control the thigh bone. The best thing you can do to avoid the confusion is to test it for yourself. How do you feel when you get stronger in your glutes versus when you get stronger in your thigh muscles. You can learn more about what exercises we recommend in these videos: "Knee Cap Pain Help" kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 Many of the videos talk about chondromalacia patella - it's the same thing as patellofemoral pain syndrome except that the cartilage is potentially damaged. But they both need to be treated the say way.

[@marycarla6245]

I use a hybrid recumbent bike. The seat is set back, but not like a fully recumbent bike. This means I sit on it like a horse. You almost can’t help but work your core and butt muscles with this kind of bike.

[@ronaldrodriguez1605]

Dude I been dealing with these problem because of a stupid surgery they did to me almost for not reason I ended up having a windshield effect on my patella I need a set of exercises to get better I been dealing with this about 2 years and I'm pretty much hopeless

[@irenecohen8708]

How long should one rest? I am used to walking 2-3 miles a day. I have stopped for the past 3 days and it’s killing me not to go out and do things.

[@cassiowiemes]

biking unclipped would be better than clipped?

[@user-bz2hl9xw1b]

What if your patella tends to track low (drop)? Then do you need quad sets?

[@willdavid989]

What would someone need to focus on who has both PFPS and Quadricep Tendinopathy?

[@epmanualphysicaltherapy]

Hello Will, great question!! Both PFPS and Quadricep Tendinopathy share the same root problem that the quadriceps muscles are overactive and/or dominant compared to the glute muscles causing a muscle imbalance. It may be beneficial to concentrate on improving the activity of your glute muscles to help improve the balance between these groups of muscles. Here are all of our videos for pain in the kneecap: "Knee Cap Pain Help" kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2

[@willdavid989]

@@epmanualphysicaltherapy Thank you for the reply and information!

[@maximusu]

What would you recommend as the best sleeping position for the syndrome. I normally been sleeping on back but i see you mentioned to not point out toes so should i have my toes pointed outward while sleeping on my back? Thanks

[@epmanualphysicaltherapy]

Great question Maximus! The best sleeping position is the one you are more comfortable in. It is more important that you get good sleep rather than worry about your knee and be unable to sleep.

[@GreenCatEye78]

This is why my pain is getting worse and not better! I've been feeling so discouraged.

[@epmanualphysicaltherapy]

Hey @GreenCatEye78 We are saddened to hear that you've been dealing with knee pain and that failed treatments have left you discouraged. We are here to encourage you and tell you to not give up! We hope that you can find some of the information in our channel useful. With that said, here's a playlist on Knee Cap Pain for you: “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We did see that you had another comment on one of our other videos concerning knee arthritis. So we feel you might be a good candidate for our knee arthritis recovery program: "Knee Arthritis Recovery Program" The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program We hope to hear from you soon! 🙌

[@ollirumari4573]

I have this in both my knees😢😢😢 and a menicus tear on my left knee😢.. Going to work my glutes.

[@epmanualphysicaltherapy]

Hey Mari! We are so sorry to hear that you're dealing with multiple knee issues, we can only imagine how it's affected your quality of life and limited your ability to function efficiently. If you're looking for a more comprehensive approach to your recovery this course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with meniscus tears or trouble after meniscus surgery. To learn more please click this link: "Knee Meniscus Recovery Program" www.epmanualphysicaltherapy.com/meniscus-recovery

[@isabelm3791]

Wow there is a lot , in other words no exercise is beter, im so depresed nothing is good.

[@MukeshKumar-jo3jl]

Have you made progress? Which exercises do you do?

[@marsee965]

This is everything my PT has told me to do 😂😂😂. Can you get hoffas syndrome from having TF syndrome?!

[@epmanualphysicaltherapy]

Hey Mar, it is pretty standard for PTs to give out these treatments/exercises to patellofemoral pain syndrome patients. Both issues typically come from the same underlying muscle imbalance, but it's never to late to begin fixing the problem by providing the right treatment. The exercises on this playlist could be helpful: “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2

[@everythingbasketball1428]

the patellofemoral CPG literally says a combination of quad and hip strengthening has A level evidence

[@epmanualphysicaltherapy]

Hi Everythingbasketball, Dr. David's understanding and methodology stem from his mentor, Dr. Shirley Sahrmann, a renowned teacher, researcher, and clinician. Dr. Sahrmann, PT, PhD, FAPTA, has dedicated over five decades to educating and shaping the field of physical therapy. Her extensive experience includes teaching since 1961, mentoring two generations of physical therapists, and serving as the first director of the Movement Science Program. It's important to note that Dr. David's methods are specialized and not currently considered traditional or commonly practiced within the field. As a result, some other physical therapists may have differing opinions and may not subscribe to these approaches. However, Dr. David's dedication to his patients and his commitment to exploring new avenues of treatment have led him to develop innovative techniques that have shown promising results for individuals dealing with osteoarthritis. While these methods may be considered new and different from the mainstream, Dr. David continues to refine his approach through ongoing research, collaboration with fellow experts, and his extensive clinical experience. The aim is to provide patients like yourself with effective solutions and a better quality of life. We understand that seeking non-conventional approaches can be met with skepticism, but we believe that exploring alternative treatment options can sometimes lead to breakthroughs and improved outcomes. Dr. David's focus on individualized care and his commitment to staying at the forefront of advancements in the field empower him to offer personalized solutions that may not be readily available through traditional practices.

[@everythingbasketball1428]

for a CPG to have level A evidence, that means there have been NUMEROUS studies that PROVE hip and knee strengthening IS EFFECTIVE is treating patellofemoral pain syndrome. To go against this claim is literally going against evidence based practice. Additionally, the first two treatments in another video were heat and ice and theragun massage WHICH DO NOT show to be EFFECTIVE on their own in treating patellofemoral pain. Stop spreading misinformation to make a profit off the ignorant. Im a physical therapist. DO BETTER @@epmanualphysicaltherapy

[@doanphuong1325]

But you didn’t show exercises to help…

[@epmanualphysicaltherapy]

Hello Doanphuong!! We did have many options to help , let us show you. Have a super day!!!! “Knee Pain Exercises, Stretches, Advice, & Tips Playlist” kzbin.info/aero/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM

[@doanphuong1325]

@@epmanualphysicaltherapy thank u!

[@jerrytom3514]

Kind of strange that you didn’t offer any exercises to help. There are plenty of videos to explain the things not to do but I need help. I’m in a lot of pain with PFS.

[@user-jz1ri4mc2h]

This is the worst advice I have literally ever seen.

[@joshuahankins2613]

No seems good actually glutes and once pain is gone add quads.

[@wm6117]

Two things: 1) cycling - I wonder if HiRep/LowExertion would benefit. I understood it strengthen muscles without shortening them. 2) Maybe there is a swimming stroke that uses glutes, maybe, Breast stroke… or Butterfly…

[@epmanualphysicaltherapy]

Hi Wm, We're sorry to hear you've been facing these challenges! It can be frustrating when exercises intended to help end up exacerbating the issue. Using a bike or swimming can be beneficial if you're able to engage your glutes effectively. For cycling, we have a video that explains the best way to do it for knee pain. You can access it here: “Can Cycling Actually Help Heal Knee Pain From Chondromalacia Patella” kzbin.info/www/bejne/oquymomen6ubnMk For swimming, strokes like the breaststroke or butterfly could engage the glutes more than the quads. Keep experimenting to find what works best for you, and remember, progress takes time and patience. Thank you for sharing your thoughts and suggestions-it's always encouraging to hear from others on this journey. Keep pushing forward, and we wish you all the best on your road to recovery!

[@laverne5890]

👉 Pᵣₒmₒˢᵐ