Patella-Femoral Pain Syndrome
(Runner's/Jumper's Knee)
3 STEP DIAGNOSIS- Runner's Knee
Do I have Runner's Knee?
1. Do you feel pain here?
Runner's/ Jumper's Knee, or Patella-Femoral Pain Syndrome (PFPS) most commonly presents with pain felt locally at the anterior, inferior pole of the patella (kneecap) and occasionally above the patella.
2. Do these activities cause pain?
PFPS is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing as one would when going up or down stairs.
Often pain is felt the day after exertion, is not present during rest and eases once it has 'warmed-up.'
The condition does not usually result in local swelling.
Some people report pain with prolonged sitting and moving from a seated to standing position.
3. Does this hurt?
A) Perform a squat. Do you feel anterior knee pain? This test alone has been shown to be 80% accurate in the diagnosis of PFPS.
B) Palpate the region below your patella. Apply a decent amount of pressure. Does this hurt? If you are unsure, you can compare this to your other normal/happy knee.
C) Another accurate stress test is simply kneeling on the floor. If your patella-femoral tendon is unhappy, it will tell you!
Do I have Runner's Knee?
1. Do you feel pain here?
Runner's/ Jumper's Knee, or Patella-Femoral Pain Syndrome (PFPS) most commonly presents with pain felt locally at the anterior, inferior pole of the patella (kneecap) and occasionally above the patella.
2. Do these activities cause pain?
PFPS is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing as one would when going up or down stairs.
Often pain is felt the day after exertion, is not present during rest and eases once it has 'warmed-up.'
The condition does not usually result in local swelling.
Some people report pain with prolonged sitting and moving from a seated to standing position.
3. Does this hurt?
A) Perform a squat. Do you feel anterior knee pain? This test alone has been shown to be 80% accurate in the diagnosis of PFPS.
B) Palpate the region below your patella. Apply a decent amount of pressure. Does this hurt? If you are unsure, you can compare this to your other normal/happy knee.
C) Another accurate stress test is simply kneeling on the floor. If your patella-femoral tendon is unhappy, it will tell you!
Do I have Runner's Knee?
1. Do you feel pain here?
Runner's/ Jumper's Knee, or Patella-Femoral Pain Syndrome (PFPS) most commonly presents with pain felt locally at the anterior, inferior pole of the patella (kneecap) and occasionally above the patella.
2. Do these activities cause pain?
PFPS is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing as one would when going up or down stairs.
Often pain is felt the day after exertion, is not present during rest and eases once it has 'warmed-up.'
The condition does not usually result in local swelling.
Some people report pain with prolonged sitting and moving from a seated to standing position.
3. Does this hurt?
A) Perform a squat. Do you feel anterior knee pain? This test alone has been shown to be 80% accurate in the diagnosis of PFPS.
B) Palpate the region below your patella. Apply a decent amount of pressure. Does this hurt? If you are unsure, you can compare this to your other normal/happy knee.
C) Another accurate stress test is simply kneeling on the floor. If your patella-femoral tendon is unhappy, it will tell you!
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Runner's Knee.
How do I fix Runner's Knee?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as PFPS occurs, your patella ligament gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Runner's Knee.
How do I fix Runner's Knee?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as PFPS occurs, your patella ligament gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as runner's knee) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause knee pain. If you suspect that you may be suffering from PFPS then we suggest that you visit a health care professional to exclude any other serious causes.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Runner's Knee.
How do I fix Runner's Knee?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as PFPS occurs, your patella ligament gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as runner's knee) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause knee pain. If you suspect that you may be suffering from PFPS then we suggest that you visit a health care professional to exclude any other serious causes.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as Runner's Knee) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.