Exercises for Fat Pad Impingement

Last week we posted about fat pad impingement. if you haven’t watched it please do. We talked about patella biomechanics and how a squished fat pad is often overlooked.
The secret to fixing alot of knee pain is strengthening the hip muscles.
The hip being a joint closer to our centre of mass has a lot of control and say in what our knee does. Weak gluteal muscles can result in a loss of hip position causing it to internally rotate or adduct which will have a poor effect on the knee. The knee cap can be pushed outwards causing a rubbing sensation on the fat pad, especially if this phenomenon occurs over and over like when we run.
The solution is to strengthen the hip. An easy example in the video is to use the wall as external support. This allows you to focus on keeping the hip, knee and middle toe lined up while moving through the squat pattern to keep the fat pad safe.

[@ricardos.4456]

Literally the first video I see that explains the issue from a holistic approach. Thanks! It really makes sense in my case. After a knee surgery, I’ve lost strength / mobility balance from toes to hips. Will work on that! Cheers❤

[@ektavirmani1920]

Thanks so much . I was in so much pain . Will give this a go 🙏🏼👍🏼

[@ciarabrown3106]

Been trying to train for marathon in October 23 but this fat pad impingement has been stopping me. The most frustrating injury. I can’t seem to get past 8km before it starts. I shall try this wall squat and hope for a miracle!

[@Boldten]

Did it work for you?

[@rahuldeshpande4938]

I'm in exactly same position like you. I started with 3 KM, easily crossed 5 KM and was running 10 KM. Then this knee pain started. Exactly at 8KM run, then gradually it started hitting me at 6 KM too. Please please let me know whether it worked for you.

[@susieburton4998]

Thank you for sharing

[@mikki7384]

Thank you. My knees seem to "slip" whenever I do squats, and I can't keep balance, so I dint like doing them. I never thought about leaning against a wall. Thanks for the great idea!

[@ladyboywonder9139]

Thank you so much for your informative video, I always learned in bodybuilding never allow the need to go beyond the toes when doing squats(stick your ass out) how would you respond to this? In this circumstance?

[@samadams7769]

Is that the key recommended treatment or are there other things you can do to strengthen the hip?

[@mikaelacather6462]

Is this exercise ok to do if I have pes anserine and hamstring tendonitis along with fat pad impingement in the same knee?

[@canaanbrowning4550]

Idk if y'all are still active on here, but I just had fat pad impingement surgery and am still having the same pain I did before surgery. Any ideas?

[@lesleybarnor]

It’s me! Absolute agony. And I’ve been almost sedentary for 8 weeks. Because it keeps inflaming swelling crazily… takes 2/3 days… and I can’t figure what makes it swell. Barely walking and I’m crutches. So I can avoid it. And I don’t know when to start doing these exercises. 😮

[@valerie.mccaffrey]

any improvement? Sounds like my story

[@ricardos.4456]

Hi! Literally my case! Barely can walk. Been going to a nice PT that knows about it and I’m doing different isometric exercises, swimming, soft stationary bike, isometric with elastic bands from hips to toes, cryotherapy, icing, taping, bracing… And 2 sessions so far of Electrolisis (eco guided) Need more sessions to see results. Shoes with a bit of drop work. Also, correcting the valgus of the feet and knee alignment. Hope it helps! Hope I see improvements soon!

[@lesleybarnor]

⁠@@valerie.mccaffreyhi. So a month later yes there’s improvement on its own ( still not seen a physio 😢booked in but NHS.) what I decided to do was to use an ice pack every single day over and over about 3/4 a day. And I saw huge improvement. I didn’t realise that even weeks after the injury I can still use ice with great impact. Others have said that heat pack works really well for them but for me ice. That really helped to control the automatic swelling I would get just by being stood upright for more than ten minutes. Once swelling was under control I ca start to our weight and I really have been pushing myself to use my leg in positions that normally have pain, because I was told I couldn’t not make it worse. So I’ve been stretching and slowly putting weight and walking on it, heel to toe, nd watching these types of videos, but ice ice ice.

[@lesleybarnor]

@@ricardos.4456thanks. Will look up all the tips you’ve given, how did swimming feel? And are you still getting swelling.

[@verylemonygreen]

This is me since i was 9 y/o im 28 and ive just found out what i have , i hope i can fix it because its very annoying

[@Nick-ye8pf]

Could have used more detail

[@kellymurray7614]

I was just diagnosed with this... hope these exercises will help!!!

[@christopherfreund85]

Has this exercise helped you any? Was diagnosed with this in April and just found this video.

[@p.f.h.2146]

Did the exercises work? I am currently in PT for this and I'm thinking of trying these exercises.

[@kellymurray7614]

@@p.f.h.2146 HI! I believe so! I just started jogging again and no issues so far!

[@iustif9579]

@@kellymurray7614 how long was the recovery until you started feeling the pain?

[@Definyyy]

@@kellymurray7614 how long did your recovery take? And how is it now?

[@kristinkash2210]

I notice her patella move outward. Mine moves inward. For my feet to point forward, my knees are both facing inside toward each other. For my knees to point forward my feet are pointing towards 2 and 10 on a clock. So what’s the best way to strengthen my hips or is that not the issue. I had fat pad impingement years ago. It is back

[@EricFromPTown]

My MRI shows "Suprapatellar Fat Pad Impingement". I think it's also called quadriceps fat pad impingement. Most of my googling talks about Intrapatellar of hoffa's fat pad impingement. Is this for either type of injury?

[@maxw5900]

I'm not a doctor. The fat pad is only found in one place, thats below and behind the knee cap and under the patellar tendon. I suppose that if it gets very inflammed it could increase its surface area to go above the patellar (kneecap) and behind your quad tendon (supra means above), but it would have to be very inflammed. There are good pictures on google about where the fat pad is located, but there is only one fat pad on each leg. If your fat pad is that inflammed then this exercise might be too much but you can make it easier by doing a high wall sit with two legs instead of one. You should really focus on reducing the inflammation by icing it and getting rid of the scar tissue. I'd buy some small paper cups, and fill some with water and put them in the freezer. Then you'll have a little handheld ice massager that you can rub over your injury. You should also consider going to PT to try to remove the scar tissue without surgery.

[@lesleybarnor]

@@maxw5900wish I had seen this months ago. Best advice for me!

[@Stiddo]

had arthroscopic surgery in both knees at the same time and 8 weeks later i still cant do a leg extension with zero weight without assistance

[@tarangchauhan7834]

Hi is it good to have arthroscopic i am suffering from this from last 1 year in my both knees pls suggest is it safe to do? also in how many days you got recovered

[@eternity8811]

​@@tarangchauhan7834before you think about surgery, eliminate all the inflammatory factors in your life... Bad food, stress, sugar, etc. Then work on getting more strength in your legs and core. See how that helps. Don't jump to surgery.

[@tarangchauhan7834]

​@@eternity8811Thankyou for the suggestion. Yes you're right my family also don't want me to go for surgery now i am taking ayurvedic treatment which is helping me It's slow but i think it will work.

[@obscureusername2]

This might've changed, but I think by her countenance and obvs height difference that Bri will accept the normal humiliation that is associated with dating a man who is approximately 12 inches shorter than her. I hope he sorts her out, seems like it could be a regular job.