Knee Pain Slowing You Down?
Here’s How Physical Therapy Can Help Patellofemoral Pain
Do you feel a dull ache around or behind your kneecap—especially when going up stairs, squatting, or sitting for long periods? If so, you may be dealing with patellofemoral joint pain, also known as “runner’s knee.” It’s one of the most common causes of knee discomfort, and the good news is: physical therapy can help you get back on track—without surgery.
At Achieve Physical Therapy, we’re passionate about helping active individuals in our community stay pain-free and doing what they love. Whether you’re a runner, a weekend hiker, or just trying to keep up with your kids, here’s how we treat patellofemoral joint pain.
What Is Patellofemoral Joint Pain?
The patellofemoral joint is where your kneecap (patella) meets your thigh bone (femur). Pain in this area often results from:
• Poor kneecap tracking
• Muscle imbalances
• Overuse or increased activity too quickly
• Poor hip or foot mechanics
It can feel like stiffness, soreness, or a grinding sensation in the front of the knee—especially during activities that load the knee joint.
Our Physical Therapy Approach to Patellofemoral Pain
We take a personalized, hands-on approach to treatment. Here’s what your recovery might look like at Achieve Physical Therapy:
1. In-Depth Movement Assessment
We start with a detailed evaluation of:
• Knee alignment and patella tracking
• Hip, ankle, and foot mobility and strength
• Gait and movement patterns
• Activity history and training volume
Understanding the whole kinetic chain allows us to treat the cause, not just the symptoms.
2. Strengthening
One of the most effective interventions for patellofemoral pain is specific strengthening:
• The quadriceps
• Hip abductors and external rotators
• Glutes and core
These muscles help control knee alignment and absorb impact. A targeted strength program reduces stress on the kneecap and improves overall function.
LETS TRY SOME NOW!!:
Wall sit 4-5 reps hold 30-60 seconds
Seated SLR 3-4 sets 10-15 reps
Single leg bridge 4-5 reps 15-20 reps
Star taps - mini squat 3 rounds standing on each leg
QUESTIONS ABOUT THESE EXERCISES? Reach out to our therapist! Julie@achieveptwellness.com
3. Manual Therapy & Modalities
To help relieve pain and improve movement, we may use:
• Soft tissue massage
• Joint mobilizations
• Taping techniques
• Modalities like red light therapy
These techniques can speed up healing and help you move more comfortably.
4. Movement Retraining
We’ll help you relearn how to move in ways that protect your knee—whether it’s running, squatting, or just climbing stairs. We often work on:
• Proper alignment during exercises
• Improving shock absorption
• Reducing over-reliance on the knees and promoting hip activation
5. Gradual Return to Activity
Whether you’re an athlete or someone who just wants to walk pain-free, we guide you through a graded return to your favorite activities. We’ll adjust intensity, surface, and frequency to keep progress steady and sustainable.
Don’t Push Through the Pain
Patellofemoral joint pain can become chronic if ignored—but with the right guidance, it’s very treatable. At Achieve Physical Therapy, we’re here to help you move better, feel stronger, and return to your active lifestyle with confidence.
Your recovery starts with one step.
If you have tried this DIY program and did not feel improvement, time to call in the professionals…contact us today to schedule your evaluation, or learn more at achieveptwellness.com
#AchieveYourBest
Julie
