patellofemoral syndrome pain

[KnottedYet]

I have been battling feet/knee problems for the past several years. I just went to an ortho and was given the "patellofemoral syndrome" diagnosis. (Commonly called runner's knee). Basically, my knee tracks incorrectly (tendency to roll out), causing irritation, pain upon bending, straightening, stairs, etc. Popping, hyperextension, cracking etc. (Lucky me!)

Girl hips. Medial wedging, massive core strengthening, pelvic posture correction, and teaching yourself NOT to lock your knees are big juicy goodies for dealing with this particular problem.

Iliotibial bands get tight for a reason. Often in women they are trying to control rotation of the femur. Eliminate the reason, and you'll help eliminate the imbalance that caused the problem.

I worked with an ATC who called it "Dumb-Butt Syndrome." The external rotators of the hip (under the butt cheeks) go on vacation in a lot of women, allowing all kinds of trouble to occur. Since the knee is just a hinge, it often squeals when forced to deal with the rotation force sent down the femur by a woman's "dumb butt".

Stand in front of a mirror, in your normal posture. Next unlock your knees and squeeze your butt cheeks HARD. If you see your kneecaps roll away from each other and you suddenly look/feel a little bowlegged in comparison, then there is a good chance you need to do some core and hip work. Ask your PT for some guidance on this.

(BTW, knee caps will look like they have a tendency to roll out when actually the tibia and femur are rolling IN underneath them)