Do you feel a dull ache at the front of your knee when walking up stairs, squatting, or sitting for long periods? You might be experiencing patellofemoral joint pain, a common condition that affects people of all activity levels – from weekend warriors to seasoned athletes.

We often see members experiencing this kind of discomfort. The good news? With the right physiotherapy approach, it can be managed effectively and often resolved without surgery.

 

👟 What is Patellofemoral Joint Pain?

Patellofemoral pain syndrome (PFPS), often called “runner’s knee,” refers to pain arising from the joint between the kneecap (patella) and the thigh bone (femur). It usually stems from poor kneecap alignment or overuse, which causes irritation to the joint surfaces.

 

🧠 Common Causes

• • Overtraining or sudden increases in activity

• • Muscle imbalances, particularly weak glutes or quadriceps

• • Poor biomechanics during movement

• • Tight structures like the iliotibial band (ITB), lateral quadriceps, gluteals

• Inadequate footwear or poor lower limb alignment

💡 Signs & Symptoms

• • Pain when climbing stairs, squatting, kneeling, or sitting for long periods

• • A feeling of “grinding” or “clicking” behind the kneecap

• Swelling or tenderness around the kneecap

💪 How Physiotherapy Can Help

Our physiotherapists can assess your movement, identify contributing factors, and create a tailored rehab plan. This typically includes:

• • Strengthening exercises (especially for the quadriceps, glutes, and core)

• • Stretching tight muscles and fascia

• • Taping techniques to support kneecap alignment

• • Biomechanical correction of walking or running technique

• Aquatic therapy – The pool is a fantastic low-impact environment to reduce stress on the knees while continuing to exercise safely.

🌊 Why Use the Pool?

Hydrotherapy reduces load on the knees while still allowing you to strengthen muscles and improve mobility. Our pool sessions at Northcote Aquatic and Recreation Centre are ideal for early rehab or those with persistent symptoms.

 

Need Help with Knee Pain?

Book in with one of our physiotherapists at Perform Physio & Pilates today and let us help you to perform at your best and get back to doing what you love – pain-free!

📍 Perform Physio & Pilates – Consulting Rooms Northcote Aquatic and Recreation Centre

📅 Book online or call us directly on 9499 8658

https://www.performphysiopilates.com.au/locations/northcote/

 

Written by Jeremy Tan(Senior Physiotherapist)