The top 10 initial treatments of Patella
problems are:
- Create
a pain free environment.
- Ice
30 minutes 3 times daily
- Start
Quadriceps strengthening painlessly on day one
- Stretch the quadriceps and hamstrings 3 times daily, although avoid knee flexion over 45 degrees (Too much knee flexion for kneecap pain)
- Knee
Brace for Patellar stabilization like Bauerfiend Genutrain Knee Brace
- McConnell
knee taping with Leukotape and underwrap or KT taping.
- Core
Strengthening for external hip rotators, including gluts, iliopsoas and
piriformis muscles.
- OTC
or Custom inserts to stabilize any overpronation tendencies, or just varus
cant. Goal is to get the knee to function in the center and not internally
rotated.
- Use activity modification to get cardio without irritating the knee. Consider raising the seat in cycling to prevent too much flexion (over 45 degrees the patella starts pushing hard on the femur).
- If it is a running
injury, shoes are crucial for stability. Have a good running shoe store
help you pick out a great stability or motion control shoe for you.
Your shoe selection should help avoid the heel
valgus where the heel rotates outward driving the knee inward too
far.
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Thank you very much for leaving a comment. Due to my time restraints, some comments may not be answered.I will answer questions that I feel will help the community as a whole.. I can only answer medical questions in a general form. No specific answers can be given. Please consult a podiatrist, therapist, orthopedist, or sports medicine physician in your area for specific questions.