Do you also feel 'oh my knee' when you stand up after bending your knee for a long time? Or do you feel some discomfort or pain around the kneecap when you climb a flight of stairs or get up from sitting on the floor? You are not alone, this condition is experienced by many people in our country. Today we are talking about this knee pain that affects many people, which is medically known as Patellofemoral Pain Syndrome (PFPS) .
Simply put, what is Patellofemoral Pain Syndrome (PFPS)?
Don't be scared by the big name. It's very simple. PFPS is a condition that causes pain under or around your kneecap (patella) . Doctors sometimes call it "runner's knee."
Think about it, our knee joint is an amazing structure. This kneecap is located in front of your thigh bone (Femur). This cap protects the knee like a shield and supports many important muscles, tendons, and ligaments that help our leg move.
Normally, when we bend and extend our knees, this kneecap should move smoothly and without any problems in a groove-like place in the thigh bone. Like a well-oiled machine. But in someone with PFPS, something interferes with this smooth movement. That's why the pain occurs. This pain can occur in one knee or in both knees at the same time.
The most important thing is that if you have knee pain like this for several weeks and it doesn't subside, you should definitely see a doctor for advice.
How does this pain feel? What are the symptoms?
The main symptom of PFPS is pain in the front of the knee, around the patella. Some people hear or feel a 'pop' sound in the knee. This pain tends to come on gradually over time, rather than coming on suddenly.
You can get a clearer understanding of this from the table below.
| The nature of feeling pain | Times when pain may increase |
|---|---|
| A dull ache or aching pain in the front or side of the knee. | When sitting on the floor with your knees bent (squat) or when going up/down stairs. |
| Sharp or stabbing pain that occurs when doing certain activities, such as running or jumping. | When you stand up after sitting in the same position with your knees bent for a long time (e.g. on the bus, in a movie theater). |
| A 'snapping' sensation or sound when bending the knee. | When you suddenly increase the intensity of an exercise or sport you were doing. |
| When you put on a new pair of shoes and start exercising. |
Why do we get this kind of knee pain? What are the causes?
It's really hard to pinpoint just one reason for this, but there are several main factors that contribute to this situation.
- Overuse of the knee: When you continue to perform the same type of movement over and over again, for example, jumping frequently or working on your knees (like a builder), your knee can become overused and painful.
- Weak or tight muscles around the knee: The muscles around our knees, especially the quadriceps muscles , are like the 'shock absorbers' of a car. If these muscles become weak, the pressure on the knee becomes unbearable. Also, if these muscles are not flexible enough, that is, if they are tight, it also puts unnecessary pressure on the kneecap.
- Sudden increase in exercise or work: Imagine you suddenly start going to the gym and doing heavy exercises, or you suddenly go hiking after not walking for days. This type of pain can occur when you suddenly increase your activity without giving your body time to adjust.
- The natural position of the knee: Some people are born with a slightly different shape of the kneecap. When this happens, it doesn't fit properly into the socket of the thigh bone. This is not your fault, it's a naturally occurring condition.
Who is at higher risk of developing this condition?
Although anyone can develop PFPS, some people are at a slightly higher risk.
- People who frequently engage in sports that involve running, jumping, and bending their knees.
- People who engage in physically demanding jobs.
- For women (due to body shape and hormonal changes).
- For young children and adults between the ages of 20 and 40.
What happens if this is not treated?
If you ignore this pain, it can get worse over time. Not only does the pain increase, but without you even realizing it, the way you walk and stand (posture) starts to change. This can put unnecessary pressure on areas like the hip, ankle, and back in addition to the knee, causing new pain. Therefore, it is very important to pay attention to this at the beginning.
How does a doctor find this?
When you go to see a doctor, the first thing he or she will do is ask you about your symptoms. He or she will ask you things like when the pain started, what kind of activities make it worse, and then he or she will do a physical exam .
He will examine your knee with his hands, ask you to bend, straighten, and sit on the floor. If you feel any pain at this time, don't be afraid to tell the doctor.
Sometimes, if there is a suspicion of another problem with the knee bones, an X-ray or MRI scan may be ordered. However, not everyone needs these tests.
Let's now see what the treatment is for this.
The treatments for this are very simple. In most cases, there are things you can do at home.
The RICE method: The first and most important step
You can follow this RICE method as soon as the pain starts.
| Method | What to do |
|---|---|
| Rest | Stop activities that cause pain (running, jumping) immediately. Give your knee a rest. |
| Ice (Ice cream) | Wrap an ice pack or ice cubes in a cloth and apply it to the painful area for about 20 minutes. Do this every 3-4 hours. Never apply ice directly to the skin. |
| Compression | To reduce swelling, wrap a crepe bandage tightly around the knee. Do not wrap it too tightly. Consult your doctor about this. |
| Elevation | When you are lying down, keep your legs elevated above the level of your heart with a few pillows. This will reduce swelling. |
Other treatments
- Physical Therapy: This is one of the best and most important treatments for PFPS. A physical therapist will teach you exercises that are specific to your condition that will strengthen and flex the muscles around your knee, especially the hamstrings. When these muscles are strong, they provide better support for your kneecap.
- Painkillers: You can take NSAID painkillers like Ibuprofen, Naproxen, or Paracetamol for a few days, as directed by your doctor. But remember, do not take these medications continuously for more than 10 days without consulting your doctor.
- Knee braces and orthotics: Sometimes your doctor may recommend wearing a knee brace or using special insoles (orthotics) that are placed inside your shoes.
- Surgery: This is very rare. Surgery is only recommended for those who have severe pain and who have not responded to other treatments. It is usually performed through a keyhole surgery called arthroscopy .
Can't this pain be prevented?
Sometimes, due to the natural position of the knee, this may not be completely preventable. But in most cases, we can reduce this risk.
- When starting exercise or sports, start slowly. Don't put too much strain on your body all at once.
- Wear the correct safety equipment when playing sports or exercising.
- "Don't “play through the pain.” If your knee hurts, stop the activity immediately and rest.
- Warm up well before exercising, especially stretching exercises for the thigh muscles.
- Cool down after finishing your workout.
Take-Home Message
- Patellofemoral Pain Syndrome (PFPS) is a common pain that occurs around the kneecap. There is no need to be afraid of this.
- It is very important to rest the knee and follow the RICE method as soon as the pain begins.
- Exercises that strengthen and stretch the thigh muscles (under the guidance of a physical therapist) are essential for long-term recovery.
- Don't ignore the pain. Doing so can make the situation worse.
- If the pain doesn't subside after a few weeks of home treatments, be sure to see your doctor. He or she will provide you with the most appropriate treatment plan.
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