KNOW YOUR INJURY:
Patellofemoral Pain Syndrome (PFPS) or Runner’s Knee
What is PFPS?
Patellofemoral Pain Syndrome (PFPS) or Runner’s/Jumper’s Knee is a repetitive strain injury that affects the patella tendon, which runs from your kneecap (patella) to your lower leg (tibia).
This tendon helps us by storing and releasing energy during activities like running, jumping, or even climbing stairs. So, it works pretty hard, especially if you’re active or training regularly.
After a while, these bouncing and repetitive movements can lead to overuse or strain of the tendon. This results in painful Runner’s Knee, especially if there are biomechanical imbalances and dysfunction in the lower limb.
What causes Runner's Knee?
Your patella is supposed to run smoothly within its normal groove during knee flexion and extension but subtle imbalances can result in abnormal alignment and movement patterns of the lower limb. This causes repetitive microtrauma and irritation to the structures that make up the patellafemoral joint when loading the knee during weight bearing activities.
Initially, the repetitive microtrauma may not be felt as pain but if one does not rest, heal and adapt, degeneration occurs and the tissue can become 'sick'.
Over-time, a chronic syndrome develops that affects the entire lower kinematic chain from your low back to your foot and ankle. This becomes very challenging to treat.
The common anecdote of a car's wheel alignment applies well in this case. The 'imbalanced' wheel takes extra strain with use and eventually will wear out faster than the others. You can replace the wheel, but unless you fix the cause of the problem, the new wheel is still going to wear out. Over time, other parts of the car begin to compensate and take strain and eventually you are left with a complicated syndrome that requires a holistic approach, focusing on the full lower kinematic chain as a biomechanical unit.
What are the common symptoms of PFPS?
Achey stiffness around or behind the kneecap
Pain when running, squatting or going up and down stairs
Pain with prolonged sitting
Pain when moving from a seated to a standing position
- Pain typically eases after warming the muscles up
3 STEP DIAGNOSIS
We've put together a 3 Step Self-Examination Quiz to help you figure out if you might have PFPS.
What are the risk factors for Runner’s Knee?
Despite the name, PFPS doesn’t only affect runners. In fact, it’s the most common cause of knee pain in adults. Various elements that can influence your likelihood of developing PFPS, such as those listed in the causes above.
Additional risk factors include:
- Age: Adolescence & young adults are diagnosed most often with PFPS.
- Sex: Women are twice as likely to develop Runner’s Knee than men.
- High Impacts Sports: Active individuals, particularly those who take part in high impact sports such as running and cycling are most at risk for developing PFPS.
- Weak or 'unbalanced' muscles: Your quadriceps and glutaeal muscles play an important role in supporting your body, especially during movements of the lower limbs. When either of these muscle groups are weak, it can impact the movement of your knee and patella.
How do I prevent Runner’s Knee?
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defense!
The ZlaantBoard and Circuit (included in the box) follows a dynamic, yet simple, daily exercise routine that incorporates these findings, focussing on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
By incorporating the ZlaantBoard into your daily warm up routine, we will help you to GET BACK OUT THERE!
If you believe you’re suffering from PFPS but have not yet received a formal diagnosis, we advise that you visit your chiropractor or healthcare practitioner to confirm your condition and rule out any more serious conditions that may be contributing to your symptoms.
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What is PFPS?
Patellofemoral Pain Syndrome (PFPS) or Runner’s/Jumper’s Knee is a repetitive strain injury that affects the patella tendon, which runs from your kneecap (patella) to your lower leg (tibia).
This tendon helps us by storing and releasing energy during activities like running, jumping, or even climbing stairs. So, it works pretty hard, especially if you’re active or training regularly.
After a while, these bouncing and repetitive movements can lead to overuse or strain of the tendon, resulting in painful Runner’s Knee, especially if there are biomechanical imbalances and dysfunction in the lower limb.
What is PFPS?
Patellofemoral Pain Syndrome (PFPS) or Runner’s/Jumper’s Knee is a repetitive strain injury that affects the patella tendon, which runs from your kneecap (patella) to your lower leg (tibia).
This tendon helps us by storing and releasing energy during activities like running, jumping, or even climbing stairs. So, it works pretty hard, especially if you’re active or training regularly.
After a while, these bouncing and repetitive movements can lead to overuse or strain of the tendon, resulting in painful Runner’s Knee, especially if there are biomechanical imbalances and dysfunction in the lower limb.
What causes Runner's Knee?
Your patella is supposed to run smoothly within its normal groove during knee flexion and extension but subtle imbalances can result in abnormal alignment and movement patterns of the lower limb. This causes repetitive microtrauma and irritation to the structures that make up the patellafemoral joint when loading the knee during weight bearing activities.
Initially, the repetitive microtrauma may not be felt as pain but if one does not rest, heal and adapt, degeneration occurs and the tissue can become 'sick'.
Over-time, a chronic syndrome develops that affects the entire lower kinematic chain from your low back to your foot and ankle. This becomes very challenging to treat.
The common anecdote of a car's wheel alignment applies well in this case. The 'imbalanced' wheel takes extra strain with use and eventually will wear out faster than the others. You can replace the wheel, but unless you fix the cause of the problem, the new wheel is still going to wear out. Over time, other parts of the car begin to compensate and take strain and eventually you are left with a complicated syndrome that requires a holistic approach, focusing on the full lower kinematic chain as a biomechanical unit.
What causes Runner's Knee?
Your patella is supposed to run smoothly within its normal groove during knee flexion and extension but subtle imbalances can result in abnormal alignment and movement patterns of the lower limb. This causes repetitive microtrauma and irritation to the structures that make up the patellafemoral joint when loading the knee during weight bearing activities.
Initially, the repetitive microtrauma may not be felt as pain but if one does not rest, heal and adapt, degeneration occurs and the tissue can become 'sick'.
Over-time, a chronic syndrome develops that affects the entire lower kinematic chain from your low back to your foot and ankle. This becomes very challenging to treat.
The common anecdote of a car's wheel alignment applies well in this case. The 'imbalanced' wheel takes extra strain with use and eventually will wear out faster than the others. You can replace the wheel, but unless you fix the cause of the problem, the new wheel is still going to wear out. Over time, other parts of the car begin to compensate and take strain and eventually you are left with a complicated syndrome that requires a holistic approach, focusing on the full lower kinematic chain as a biomechanical unit.
What are the common symptoms of PFPS?
Achey stiffness around or behind the kneecap
Pain when running, squatting or going up and down stairs
Pain with prolonged sitting
Pain when moving from a seated to a standing position
- Pain typically eases after warming the muscles up
3 STEP DIAGNOSIS
We've put together a 3 Step Self-Examination Quiz to help you figure out if you might have PFPS.
What are the common symptoms of PFPS?
Achey stiffness around or behind the kneecap
Pain when running, squatting or going up and down stairs
Pain with prolonged sitting
Pain when moving from a seated to a standing position
- Pain typically eases after warming the muscles up
3 STEP DIAGNOSIS
We've put together a 3 Step Self-Examination Quiz to help you figure out if you might have PFPS.
What are the risk factors for Runner’s Knee?
Despite the name, PFPS doesn’t only affect runners. In fact, it’s the most common cause of knee pain in adults. Various elements that can influence your likelihood of developing PFPS, such as those listed in the causes above. Additional risk factors include:
- Age: Adolescence & young adults are diagnosed most often with PFPS
- Sex: Women are twice as likely to develop Runner’s Knee than men
- High Impacts Sports: Active individuals, particularly those who take part in high impact sports such as running and cycling are most at risk for developing PFPS
- Weak or 'unbalanced' muscles: Your quadriceps and glutaeal muscles play an important role in supporting your body, especially during movements of the lower limbs. When either of these muscle groups are weak, it can impact the movement of your knee and patella.
What are the risk factors for Runner’s Knee?
Despite the name, PFPS doesn’t only affect runners. In fact, it’s the most common cause of knee pain in adults. Various elements that can influence your likelihood of developing PFPS, such as those listed in the causes above.
- Additional risk factors include:
- Age: Adolescence & young adults are diagnosed most often with PFPS
- Sex: Women are twice as likely to develop Runner’s Knee than men
- High Impacts Sports: Active individuals, particularly those who take part in high impact sports such as running and cycling are most at risk for developing PFPS
- Weak or 'unbalanced' muscles: Your quadriceps and glutaeal muscles play an important role in supporting your body, especially during movements of the lower limbs. When either of these muscle groups are weak, it can impact the movement of your knee and patella.
How do I prevent Runner’s Knee?
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defense!
The ZlaantBoard and Circuit (included in the box) follows a dynamic, yet simple, daily exercise routine that incorporates these findings, focussing on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
By incorporating the ZlaantBoard into your daily warm up routine, we will help you to GET BACK OUT THERE!
How do I prevent Runner’s Knee?
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defense!
The ZlaantBoard and Circuit (included in the box) follows a dynamic, yet simple, daily exercise routine that incorporates these findings, focussing on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
By incorporating the ZlaantBoard into your daily warm up routine, we will help you to GET BACK OUT THERE!
If you believe you’re suffering from PFPS but have not yet received a formal diagnosis, we advise that you visit your chiropractor or healthcare practitioner to confirm your condition and rule out any more serious conditions that may be contributing to your symptoms.
If you believe you’re suffering from PFPS but have not yet received a formal diagnosis, we advise that you visit your chiropractor or healthcare practitioner to confirm your condition and rule out any more serious conditions that may be contributing to your symptoms.