Runner's knee; Patellofemoral pain; Patellar tendinitis; Tendinitis - patellar; Jumper's knee
Stretch the muscles on the back (hamstrings) and front (quadriceps) of your upper leg.
- Your primary care provider, a sports medicine specialist, or a physical therapist can show you stretches to try.
- Before you stretch, warm up for 5 minutes.
- Also stretch after you are done exercising.
Your health care provider can also teach you ways to strengthen these muscles. Stronger muscles will help hold your kneecap in the correct position.
If you need to lose weight, find out how.
Changing the way you exercise may help:
- Avoid running straight down hills; walk down instead
- Bicycle or swim instead of running
- Reduce the amount of exercise you do
- Run on a smooth, soft surface, such as a track, rather than on cement
Other techniques are:
- Special shoe inserts and support devices (orthotics) may help people with flat feet
- Taping to realign the kneecap can help prevent symptoms
Make sure your running shoes:
- Are made well
- Fit well
- Have good cushion
De Carlo M, Armstrong B. Rehabilitation of the knee following sports injury. Clin Sports Med. 2010;29:81-106.
Dixit S, DiFiori JP, Burton M, Mines B. Management of patellofemoral pain syndrome. Am Fam Physician. 2007;75:194-202.
May TJ. Persistent anterior knee pain. Am Fam Physician. 2007;76:277-278.
Steiner T, Parker RD. Patella: subluxation and dislocation: 2. Patellofemoral instability: recurrent dislocation of the patella. In: DeLee JC, Drez D Jr., Miller MD, eds. DeLee and Drez's Orthopaedic Sports Medicine. 3rd ed. Philadelphia, Pa: Saunders Elsevier;2009:chap 22:sect C.
Review Date: 06/13/2010
Reviewed By: Linda J. Vorvick, MD, Medical Director, MEDEX Northwest Division of Physician Assistant Studies, University of Washington, School of Medicine; and C. Benjamin Ma, Assistant Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.