Patellofemoral Pain Syndrome (PFPS) Running Rehab Protocol

[@jessedorky]

I'm starting my first clinical internship at an outpatient ortho and currently binge watching ALL your videos! They're so helpful

[@Physiotutors]

Good luck with your rotation 😊 we love outpatient ortho

[@kenjones5821]

Excellent Video clip! Excuse me for the intrusion, I would appreciate your opinion. Have you tried - Riddleagan Beating Sonorousness Remedy (Have a quick look on google cant remember the place now)? It is a good exclusive guide for getting rid of your chronic knee pain minus the hard work. Ive heard some awesome things about it and my old buddy Taylor after many years got amazing success with it.

[@Troglob8]

@@kenjones5821 The moment you said "minus the hard work" nobody here takes this serious. If you know the background why pfps occurs hard work is the only way forward.

[@whatever-ql5ns]

This is the best video on KZbin for PFS.

[@Physiotutors]

Thanks! Glad you've found this helpful

[@gagandeepmultani651]

I have been to physio today same excercises were told me to do . Thanks

[@bhavleensmoot1219]

@Physiotutors I am a huge student and fan! I have always watched your videos and I am in my final year for physio, heading for ortho placement in a week, thank you for all the work you all do!

[@ofitton]

Just a thank you. 10 weeks ago I refused to go on a walk with my family because my knee pain was so bad. I followed this protocol for eight weeks and saw a dramatic improvement in my knee issues. This protocol + the taping method in your video on taping for PFPS resulted in my first training (karate) session in nearly two years without any knee pain last night. I’m not fixed - I’m going to ease back into running (starting with the treadmill), my knee still sounds like a bag of spanners when I’m climbing stairs, but I’m significantly better.

[@Physiotutors]

Happy to hear Olly! If you feel like you could still need some personalized advice we vouch for yourphysio.online online consultations

[@weirdowolfstudio5409]

@@Physiotutorsdoes this ever really get fixed by pt ?

[@shaynwalker4787]

I've had this pain for 10 years. Everything I've tried hasn't worked. I will try this out!

[@lifescenz5881]

I am 20 and very active. My knee pain started from football and it wont get better. Been suffering for 15 months. I used to be so sad and even had panic attacks bcz of pain. Initally , I had pain in running but it kept on getting worse to a point where I couldnot even walk. I used to see all these utube videos , tried physio but nothing worked. Fast forward 2 yrs. I had my knee arthoscopy 5 months ago. Turned out I had patellor maltracking with lateral shift and also chondramalacia features. And now I can tell you this : it gets so much better after arthoscopy. I know the recovery is a long process cant run for now. But I am pain free. Waking up every morning feels so better. I had muscle loss bcz of 15months of noactivity preop. But exercise helps in regaining muscle too now. So mannn this is my genuine advice to you : plz stop watching these videos. Go to a consultant and get an MRI. mri explains every thing. Get a arthoscopy if u have to especiaaaly if u are young and wana return to sports. Lots of best wishes to you nomatter where u are. And if u waana ask plz ask freely. I am 2nd yr med student myself and I pretty much understand the knees anatomy myself Lots of love ❤😊

[@shaynwalker4787]

@@lifescenz5881 The MRI came back negative. Doctors made me feel like I was crazy lol. I probably just don't have what you had.

[@lifescenz5881]

Oh. Broooo I feel for you. Lots of best wishes all the way. Stay strong. I know u are doing ur best. I know u try hard. Lots of positive vibes ❤

[@dorissanggau5150]

@@lifescenz5881 thank u for ur advice. This morning, i went to see orthopaedic doctor. He advice me too, to get mri. Coz its can explain everything. If my knee pain still continue after 1month.

[@lifescenz5881]

Best of luck

[@MaxKing]

I love your videos guys but I don't understand why side plank and plank for the patellofemoral pain I can't see the immediate benefit in the rehab for this kind of syndrome

[@readandrap283]

The core and hip muscles are the greatest controllers of the upper leg muscles and femur, and control of the femur impacts how much pressure is put on the knee joint. There’s been a lot studies that have found that a lack of control of the upper leg muscles during weight bearing exercises creates more stress on the knee joint which can lead to things like instability, joint dysfunction, and pain,

[@deerheart87]

@@readandrap283 amen 🙏

[@partofaheart]

This is a scam website in case anyone gets tempted^

[@bhavleensmoot1219]

side plank focuses on the core muscles and also gluteus medius- very important hip stabilising muscle, when it is deficient could lead to compensations at the lumbar spine and excessive knee bending past toes etc.

[@giovanabarcelos5971]

I’ve been suffering from PFPS for 3 months now. I already started strengthening (with improvement) but since yesterday my pain has been terrible and I can barely walk. I’m gonna start this program today and I’ll come back in 8 weeks to tell yall if it worked.

[@valerie.mccaffrey]

How is it going?

[@fizzyfish-k4q]

hey man, how's your recovery going? did these exercises work for you?

[@weirdowolfstudio5409]

How did it go ?

[@weirdowolfstudio5409]

@@valerie.mccaffreyhe ever reply to you

[@PauperPeccator]

I’ve been there since Oct 2023. Hope it got you out!

[@aralhamar6114]

Hello thank you very much to put the time and effort on this video i have been suffering from runners knee for 4 years , the knee pain reduced with physiotherapy but still there and i keep loosing motivation now and then , i starting again to follow your guide , i have one question do you include phase 1 exercises in phase 2 . Thank you again

[@yassinome469]

at what stage does the pain go away or fade ?? please answer

[@wolfeadventures]

Are these to be done only if pain free?

[@nguyenhavy751]

Hello. Could you let me know the sizes of elastic bands you used in the video? thank you

[@chitranshsaxena59]

How to differentiate between this and patellar tendonitis ???

[@PhillGraaf]

I like the exercises but I am not able to do some of them. I can’t squat at all because the PFP is so intense... any suggestions?

[@TennisGvy]

Try resetting to the schedule at 2:00. Maybe even rest a week first. This is a bitch of an injury and it takes a lot of time

[@PhillGraaf]

@@TennisGvy rested for 3 months already so.... 😅 but thanks for the answer Mr.

[@TennisGvy]

@@PhillGraaf Hope you're doing better

[@brienmaybe.4415]

My whole knee feels like buckling out from underneath and i pray i make it back home or to the car when walking when this happens and sometimes its just dull and highly annoying

[@dr.anuragsportsphysiotherapist]

Did you try foam rolling the knee muscles? It's very much ignored, try foam rolling for 1 minute each muscle, stretching of knee muscles and vmo strengthening and hip muscle strengthening

[@ArtArt-xh5oq]

I have this condition from my running & cycling training from after completing my FIRST Half Marathon!! Will definitely start doing these exercises to help relieve my knee pain injury!!🙂👍

[@abcdescott]

Hi friend I have been struggling with his pain since I was a child, it’s agony when trying t keep up with some folk. How would you describe the pain you have and have you taken the videos advice to repair your knees- did it work for you ?

[@howlingeagle3959]

did these work to heal you completely? i’m thinking about starting this soon as i have PFPS!

[@Iqueezy]

@@howlingeagle3959 same here I’m starting tomorrow morning

[@joshuahankins2613]

​@@Iqueezydid it resolve the pain

[@onionsbroccoli-on6jf]

Ok, I'm going to start this today. Will update every two weeks, btw it's 4/2/2024.

[@Zerkerss]

How goes it?

[@onionsbroccoli-on6jf]

@@Zerkerss It actually too much on my knees, when I went to the second phase. So I'm adding in other workouts, for my knee to get to ready for phase 2.

[@jaegyunkim4287]

@@onionsbroccoli-on6jfhow did it go?

[@onionsbroccoli-on6jf]

@@jaegyunkim4287 It really didn't help me. I stuck with it for a bit, and I just rested more and did other vids for my knee pain that helped me more.

[@PrettyChickitta]

How’s it now did it recover?

[@andrebrito3816]

I have been today to the doctor because of this..I was told to Go home and take 15 days Ibuprofen! Unbelievable the love quality of clinical Diagnose in Bremen Germany!! Any recomendations?

[@Physiotutors]

We have lots of video on PFPS on our channel. Would suggest to check them out.

[@sirmanni4534]

Thank you guys. What about running 🏃‍♂️ uphill?

[@Troglob8]

Great work again guys. I have one question though. In your previous PFPS exercise protocol there were stretching exercises included. I don't see any in this protocol in the early stages. Do you recommend against it in de early stage?

[@sebseb118]

Hi, what would you recommend for anterior knee pain , 4 years after LCA surgery(dt4)? Only after cycling or squatting. The only indication I had from an isokinetic test (2 months ago) is hamstring strength deficiency on the end range of eccentric movement.

[@Birdylockso]

I still have pain and stiffness around the knee. With pain, can I still do these exercises? Won't the exercises aggravate the injury further?

[@ImReadyD151]

Anyone follow through with all this with results?

[@koppler5973]

Hi, appreciate your video. In step down stage, my knee is so hurt so i am afraid doing that step, do you have any advice? Of course i will going to see doctor, but right now i work in very remote area, only nurse available here..

[@jianliang9454]

Very helpful. Thanks

[@chidiwidi4148]

What do the multidirectional hip exercise with band help with and how does that heal PFPS?

[@chwehdavid6728]

Thank you

[@Dr_Tesla_]

Please mention the Resistance band load ( kg) to overcome this syndrome...

[@chidiwidi4148]

Should all exercises be done daily?

[@LL-rc2ol]

when i try to bend my knee fully i cant and iit hurts when i try to bend it fully. i can do squats i can jump and run and stuff but after running for long right side in right knee in middle hurts alot

[@howlingeagle3959]

so the step ups you should do every day? not every other day?

[@M_IAWIA]

No idea what exactly is causing my pain, but my knee is hurting and I want to get well so I'm trying this out. I definitely need more hip muscles.

[@abdurahmanosman4069]

I want ask you ,,, I was just wondering if that is ok if I do both of (PFPS) running rehab Protocol And knee & hip strengthening protocol (PFPS) together in 8 weeks ...thanks

[@uzumakyleo]

Do these exercises apply for Femoro-patellaris chondromalatia?

[@pallypollock]

Would this alleviate grade 4 chondromalacia and patella alta issues?

[@FlyVC]

If the patella is tracking to far away from the body, isn't it counterproductive to train the abductors? Would it make more sense to train the adductors and stretch the abductors?

[@linkinkrap462]

no

[@totallyraw1313]

Excellent video! Would you ever add leg extensions in the rehab for PFPS?

[@Troglob8]

I would advice against doing leg extensions because it puts to much pressure on the femur/patella. I see a lot of PFPS knees and If you stick with this program or the one they did before this one you have the best results

[@totallyraw1313]

@@Troglob8 What about doing just last 45-70 degrees of knee extension on the knee extension machine? What do you think of backwards sled drags as an alternative?

[@Troglob8]

@@totallyraw1313 My philosophy is to train as functional as possible. So backwards sled drags would be a better exercise but probably only in the very end of the rehab

[@howlingeagle3959]

@@Troglob8 so if you follow the program in this video, have you seen people get back to 100%? as in, they can exercise regularly like they did before they had pain?

[@Troglob8]

@@howlingeagle3959 definitely yes! But absolutely no garanteed results. In my experience the best results are obtained by joung women.

[@TheStrix]

Is it okay to do the one-legged exercises just for the affected side? Or does this tend to lead to imbalances or re-injury?

[@Fijian_Brit24]

Only got the injury 3 weeks ago from running hoping won’t ruin my chances joining army

[@Kyatza]

I've got this and I want to join the army, I hope it won't too. When do you want to join?

[@akshaydhadwal7480]

Bro do you had crackling sounds while folding or stretching your knee??

[@dorissanggau5150]

I met doctor of orthopaedic this morning, & keep thinking wht if my knee still pain n need do surgery...make me worried.

[@Physiotutors]

PFPS can be treated successfully with exercise

[@asmahhameed1819]

Really helpful

[@skengmandriller6287]

So helpful. Came on after running a 10k time to get doing some core and leg exercises and give the running a rest

[@freakythinker4821]

Hi, for those who are not runner could be good doing squat, lunge and deadlift in order to strengthening the structure and prevent issue in the future?

[@Physiotutors]

We will release three video's in the coming weeks that address relevant strength training (in runners)

[@freakythinker4821]

@@Physiotutors thank you

[@frdz0]

@@Physiotutors did these videos come out? I can't find them on the channel

[@weirdowolfstudio5409]

@@Physiotutorswhere are these videos

[@angelm2755]

Doctors have been making PFPs/ patella alta diagnosis for 3 years and writing referrals to physical therapists and nothing has helped .

[@Physiotutors]

There is lots of evidence showing that physiotherapy is effective for PFPS.

[@angelm2755]

@@Physiotutors it’s not helpful though 😂 this is exactly what I experience in real life . Doctors and PTs telling me this is helpful when it hasn’t been and people that live with this get dismissed. I’m apart of at least 10 support groups with hundreds of people suffering from PFPS and they too have said the exercises haven’t helped them . The positive stories are far and few between. Regardless I do appreciate you trying to find solutions and teach but when people say they are in pain medical personnel should listen and not said “there is research showing it works” . I’m a nurse that works with cancer patients and when they tell me they are in pain I listen because I experience chronic pain myself

[@joaquinbravo6686]

@angel m maybe your physical therapy exercises are not good or optimal for you, or progressing too fast. Or maybe the cause of your pain isnt PFP, we should always consider that pain is multifactorial thus the treatment should be multidisciplinary. Sorry for my english, I speak spanish

[@mohamedorayith4626]

2:30 music ??

[@shobhashekhawat2093]

Sir ,if I will follow this schedule of 8 week then I can get rid of pain at superior line of patella ( chondromalacia) . please reply it's my humble request to you

[@Physiotutors]

We can't say that for sure and each situation requires an individual approach that builds upon the principles demonstrated in the video. For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.

[@sherrymiller8167]

i also have a torn meniscus

[@dhulfiqaraljaberi6599]

Hi there! I’m also currently dealing with PFPS with my right knee, phase one feels a bit easy to me and has no pain while doing all exercises, is it OK to do all phases on a daily basis? Or I need to strictly follow the 8 weeks program? I appreciate your feedback. Thanks!

[@vovaagafoshyn6213]

Exactly same question!

[@TheRealRazhel]

Follow the program, even if its easy.

[@joshuahankins2613]

Did this program relieve your pain?

[@khalidanwar4487]

Uhhh ive done this but it hurted after i did this rehab phase 2 what can i do to help fight my knee pain im 16 wanna come back to soccer as fast as i can

[@youmaddymyday]

Hi! How are you doing now?

[@christianmontanini122]

Supine leg Bridging alternatives for PFPS? lunges?

[@Physiotutors]

Hip thrusts for example

[@emersonrosales4591]

Can pfps cause lateral knee pain?

[@Physiotutors]

The pain in pfps is commonly located anteriorly and may be a bit diffuse in nature Lateral knee pain usually points us more in the direction of ITB pain

[@emersonrosales4591]

If I'm experiencing pain on my lateral side, under my knee cap and the back of my knee, what could be the diagnosis of my knee pain? I'v been dealing with this pain for over a month.

[@cansozbir]

I got this while cycling. I'll follow this program. I wonder when can I start cycling again though. Should I leave it completely?

[@cansozbir]

I stopped cycling, and the pain is almost gone. Now I started cycling again, but I try keep it not so intense. I still want to follow this program to prevent it.

[@joshuahankins2613]

​@@cansozbirDid this 8 week program resolve iy

[@BrustelogsDBZ]

Can I do these daily?

[@Physiotutors]

Would recommend every other day

[@clarenceofficial3237]

Good Evening, I would like to use this video as a reference on my study. I hope this message reaches you so that I can get your response regarding on this matter :)

[@Physiotutors]

Hello Best to reach us at info(at)physiotutors.com

[@IamNoTaBotBruh]

Damn good

[@Andr0meda.s]

2:10 упражнения

[@adelmamdouhawad4938]

🔥🔥🔥❤❤❤

[@filipzivkovic4866]

Nice program, but I find it hard to believe that someone can progress from regular squats to step-downs just like that.

[@filipzivkovic4866]

@@stacer1962 I'm well aware of that. I was criticizing their progression.

[@filipzivkovic4866]

@@stacer1962 I think you're getting it wrong. I'v seen many people struggle to perform stepdowns, even those with high levels of fitness. It's even more challenging if we're talking about middle aged individuals with pain like in this case. Objective observation backed up with quite a bit of time in the trenches.

[@filipzivkovic4866]

@@stacer1962 the fact that you have the need to comment on my statement is very telling. Do you think someone can progress from bilateral squats to stepdowns without exercise regressions/lateralizations?

[@filipzivkovic4866]

@@stacer1962 Very well. I still didn't hear your thoughts on the progression, I'm very curious.

[@ahmeddiab105]

❤️❤️🌷

[@sergibondarenko1169]

👍🙏🏻

[@TashaTolefree-r8n]

Feest Curve

[@ongweeshin5381]

Hahahaha i got articular cartilage and hole in there after mri scan. U guys think i can be heal after pt or direct go to surgery. Drive me crazy

[@shazoids]

Great video would like to see some commentary as during video as apposed to that GOD AWFUL music. Seriously it gave me a headache and makes the whole thing less professional.

[@Physiotutors]

Just mute the sound if you don't like it.

[@pterozactyll]

Just kidding found it.

[@soltarrio3254]

Hii like the program! Do you recomend do it the exercise just in the afect one, or in both knees?

[@Physiotutors]

You can exercise the unaffected side while you pause between sets for the affected side