Stretching for Patellofemoral Pain

Stretching for Patella Pain Syndrome

The following guidelines are for information purposes only. We recommend seeking professional advice before beginning rehabilitation.

With patella pain syndrome it is often the structures and muscles on the outside of the knee which are tight although each athletes rehab program may be different depending on their specific condition.

Lateral structures of the knee

• The tight structures of the knee such as the lateral retinaculum need to be stretched and mobilized.
• The athlete sits with the knee slightly bent.
• The kneecap is glided (pulled) towards the inside of the knee and help for 20 to 30 seconds.

Quadriceps stretch

• Hold the foot of the leg to be stretched and gently pull up behind. Aim to keep the knees together and pull the leg up straight not twisted.
• The athlete should feel a stretch at the front of the leg. It should not be painful.
• Hold stretches for 20-30 seconds. Repeat 3-5 times.
• Important - if this stretch is painful for the knee then do not do it. Use sports massage until pain allows.

Iliotibial band

• Place the leg you want to stretch behind the other one.
• Put your weight onto your back leg, hold onto something to lean on if necessary.
• Hold for 20-30 seconds, repeat 3-5 times and do this at least three times a day.
• It is a lot of stretching but it is worth it in the end if you want to be rid of this injury.
• Never bounce when stretching, always ease into it gently and try to relax. If it is painful you are not doing it properly!

Long Groin Stretch

• To stretch the long groin muscles which cross the knee joint stand with the feet wide apart.
• Bend the knee that you don't want to stretch and lean away from the one you are stretching.
• Hold for 20-30 seconds and repeat 3-5 times, at least 3 times a day.

Short Groin Stretch

• To stretch the short groin muscles the athlete is sat on the floor with the soles of the feet together.
• The elbows are placed on the inner knees and a gentle downward pressure is applied until a stretch is felt.
• Hold for 20-30 seconds, rest and repeat 3-5 times, 3 times a day.