patellofemoral syndrome pain

[Becky]

I have it in my left knee. It originally started as an overuse injury from cycling. It seems like a tight IT Band goes hand in hand with my PFS. Stretching makes a big difference. The Stretch Book by Jim and Phil Wharton has some great ideas about active isolated stretching and targeted stretches for different conditions and sports. I've recently started using one of those foam rollers and attribute my recent knee pain-free century to regular massage with the roller. Previously, a ride half that length would have had my knee flaring.

I've also had good results with varus wedges in my shoes. They seemed to prevent my knees from rolling inwards towards the top tube when I pedal and, as an added bonus, I clench my toes less.

Of course, ice and Vitamin I help too!

Good luck figuring this out. The scientist in me would try one thing at a time, and see what makes the difference for you.