John Platero Explains Patella Femoral Syndrome Part 2

[chrisolava112066]

Best info I have come across

[sonatak304]

Those are the same exercises my physiotherapist gave to me.

[platerojohn]

@sonatak304 I don't know whether that's a good thing for you or not?

[kkelly1235]

I had a basketball injury 13 years ago in high school and my knee cap dislocated. Eventually had to have arthroscopic surgery to clean out all the loose cartilage under my kneecap. My quad muscles around my knee cap are visibly smaller than my other muscles on the other leg. My knees hurt 24/7. My knees are SO loud- they crunch when I go up and down stairs. I feel as though I need the surgery again to get rid of the loose cartilage, I think it is prohibiting me from fully exercising. Thoughts?

[platerojohn]

@kkelly1235 I think you should start exercising in the pool first. Outside of the pool start with isometrics, or if you exercise with a full range of motion, go very, very slow. Concentrate on contracting the muscle. You need to build strength to help support the joint. Start with partial motions or limited range of motion first. Go slow, keep excellent form. Maybe get an MRI. Ice for 10 minutes after every workout.

[thearjones838]

Hey John, I am 26 and a pro contemporary dancer.I have been having knee pain for about 3 months. I have been dancing on it since the mid Jan, modifying as much as I was allowed, but no resting time until 2 weeks ago. They have been treating it as chondromalcia (without MRI) but I think it might be PFS. I know the symptoms of the 2 are similar, but FDS makes sense.There was no tramatic injury to my knee. I had a pronation injury in the past which makes me think PFS is a possibility, any advice?

[platerojohn]

@thearjones838 Sorry about your condition. Maybe you just did too much. I'm not sure what you're asking. I filmed all these videos that offer advice. Have you tried any of it?

[Zorrthegreat]

this guy differently knows it! loved it

[thesadfish]

I really appreciate your videos, and am grateful for your attention to this rather unknown condition that I am now suffering from. However, you haven't seem to have considered how painful it is for those with this condition to move the legs, (at all, let alone all over the ground) without causing great pain to the knees. Every time my knees touch the ground, or I go to sit down or stand up from the floor, there is excruciating pain in my knees. Hand-massage/horizontal laying stretches instead?

[platerojohn]

@thesadfish I'm very sorry to hear this. Are you overweight? Have you been to the doctor? Try sitting up or down very, very slowly. Use a cane or a walking stick to help you.

I don't think stretching alone is going to do it. Try strengthing the muscles so the pressure is off the joints.

[platerojohn]

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[johnplatero]

@thesadfish I'm sorry about your pain. Try some ice baths before and after you exercise.

[sueyking]

Great informational video, Im gonna try these now and possibly get some orthotics for my arch.

[platerojohn]

@sueyking try strengthening and stretching first, before the orthodics

[mikezandsarahc]

Great videos and advice, thanks John!

[platerojohn]

@mikezandsarahc Thank you

[ikarialily]

This was very helpful. I was just diagnosed with this. I am going to try this routine for a few weeks to see, if it will help me out. Thanks a million!

[platerojohn]

@ikarialily Please let me know how it progresses.

thank you

[rast123456789]

When i ride my sakteboard when ever i bend down to jump up and do a trick when ever my knee starts going 90 degrees a sharp pain hits my knee and it is very distracting and hinders me with my sport i love. Will these stretches work for me?

[platerojohn]

@rast123456789 Not sure. Stretches may just part of the answer. You might need to strengthen as well. Have you been to a doctor, physical therapist or a knowledgeable trainer to assess you?

[platerojohn]

@AfroRebelSuave possibly, but in the other direction.

Have you ever read the book "Born to Run?' Read it if you haven't

[kiorabro]

If you have tight gastroc (your calf) you will get an equinous in your foot, not really over pronation.

[platerojohn]

@kiorabro Never heard of that word. What is it? Tight gastrocs can reduce doriflexion which is need from midstance to lift- off in gait. The inability to dorsiflex can result in over pronation. Search the term "over pronation syndrome."

[kiorabro]

Seems I can't post links. Google Ankle Equinus, La Trobe University has a nice explanation on it.

[platerojohn]

@kiorabro very cool,

thank you. It seems they concur. Tightness of the gastroc can cause this too.

[NaughtyNoughties]

Well explained, i'm sure this will help. Roll on the London marathon. Thanks!

[ShawnChalanT]

good video.He's a good teacher & gives a lot of helpful information.

[platerojohn]

thank you very much

[sk8kid709]

i got this in y right knee and i have gotten orthotics for it. my feet roll inward. i was wondering if i should keep runing/skateboarding as usual which was what ive ben told to do/ or should i rest for awhile? it dont hurt too badly but i cant do as much as i used to it hurts when i jump. push off the ground

i will use these exercises but that is my question

[platerojohn]

if it hurts then you should probably rest it. concentrate on working your gluteus maximus which will help, foam roll your calves and IT band and work on your form when squatting and lunging, point the knee towards the little toe instead of the big toe.

[chexmexpnoy7]

Ive had PFS for a year now. It cracks consistently and is painful here and there. Ive been told to do leg extensions with weights but that hasnt exactly done the trick. I plan on joining the military and afraid this might prevent me. Would foam rolling my hamstrings, calves, quads daily along with leg extensions make my PFS go away completely?

[platerojohn]

There is no one simple answer. Foam roll and stretch. If you do leg extension try squezzing a small ball in between your legs to see if that helps.

[kiwidunca]

Thanks for the useful exercises. I'll try them

[platerojohn]

It probably is. I would get standing Xrays on your lower extremity. They can then determine whether the leg length is functional or structural. If it's structural they can get a heel lift with the correct height. If' it's functional, stretching and strengthing will be in order.

[cyclingchampionjohn]

you'll know you have flat feet if when you're standing and look down and see no arch

[platerojohn]

thank you. That's good to hear!

[dbryantuk]

Thanks for the video John - very helpful!

[Lifewizsupplements]

Thank you John. It is a great video. Soo much useful information. You explain every exercise in great details.

[platerojohn]

my pleasure!

[Asuma111]

I have Patella Femoral Syndrome on both my knees and I cant do anything. I am also unsure of what the cause is. I was thinking maybe flat feet but I dont know. How can you tell if you have flat feet?

[platerojohn]

Video is much better somettime.

I have flat feet too.

Hope this helps!

[kwijibo1au]

Have read about various exercises but it makes little sense. So much easier to understand when seeing it on video. Also have flat feet so will try that particular exercise as well. Cheers.

[platerojohn]

thank you, Just wanted to be of some help

[Buck1191]

Excellent.

[canudirt]

you know what your talking about...Good Stuff!