Runner's knee

Rehabilitation for Patellofemoral Pain Syndrome (PFPS) in runners involves a comprehensive approach to address biomechanical, strength, and flexibility issues. Here's a step-by-step rehabilitation plan:

Phase 1 (0-2 weeks):

1. Rest and ice

2. Reduce running volume and intensity

3. Stretching and foam rolling:

    - Quadriceps

    - Hamstrings

    - Hip flexors

    - IT band

4. Strengthening exercises:

    - Straight leg raises

    - Quad sets

    - Glute bridges

Phase 2 (2-6 weeks):

1. Progress strengthening exercises:

    - Squats

    - Lunges

    - Leg press

    - Calf raises

2. Introduce balance and proprioception exercises:

    - Single-leg squats

    - Heel-to-toe walking

3. Continue stretching and foam rolling

4. Gradually increase running volume and intensity

Phase 3 (6-12 weeks):

1. Advanced strengthening exercises:

    - Plyometrics (jump squats, box jumps)

    - Agility drills (cone drills, ladder drills)

2. Focus on hip and core strength:

    - Side lunges

    - Step-ups

    - Russian twists

3. Incorporate running-specific drills:

    - High knees

    - Butt kicks

    - Strides

4. Progress to more intense running workouts

Phase 4 (3-6 months):

1. Maintain strengthening and flexibility exercises

2. Gradually increase running volume and intensity

3. Incorporate hill sprints and interval training

4. Focus on proper running mechanics and form

Additional tips:

1. Wear proper running shoes and orthotics (if necessary)

2. Incorporate cross-training (cycling, swimming) to reduce running stress

3. Gradually increase running mileage and intensity

4. Listen to your body and take rest days for personalized rehabilitation plan contacts us