In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, both Doctors of Physical Therapy, discuss patellofemoral pain syndrome, a common cause of pain at the front of the knee. They debunk myths about outdated treatments and explain patellofemoral pain syndrome as an overload condition, highlighting its prevalence among adolescents, women, and runners. The hosts outline a phased, evidence-based rehab approach for patellofemoral pain syndrome, focusing on hip and knee strengthening, mobility, and gradual progression to dynamic activities. They emphasize the importance of load management, pain education, and consistency, and introduce their structured “Knee Plan” to guide listeners through recovery.

 

Neck and Upper Back Plan:

Dealing with the pesky neck or upper back pains? Worried about your posture starting to slump forward? This is the time to start addressing those issues! We have a perfectly curated plan that provides targeted exercise to get to the root cause of these restrictions. As a podcast listener, you can even use code OPTIMAL to get your first full month for only $20! Come start your free trial and join our movement community today!

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What You'll Learn:

2:31 Introduction to Patellofemoral Pain Syndrome

3:32 Outdated Treatments and VMO Myth

4:42 Describes PFPS as an overload syndrome, with pain due to repeated stress and joint sensitization.

7:06 Cycle of Chronic Pain and Recovery Challenges

8:00 Emphasizes the need for progressive loading in rehab, not just basic or passive exercises.

9:51 Discusses misconceptions about patellar tracking and pain, and the inability to isolate the VMO.

12:18 Highlights research supporting combined hip and knee strengthening for PFPS recovery.

13:55 Notes that hip weakness, especially in glutes, is a strong contributor to PFPS.

15:11 Explains that some pain during rehab is normal and not a sign of damage.

16:12 Covers passive treatments like taping, manual therapy, and footwear changes to help manage pain.

17:43 Outlines the three rehab phases: pain reduction/activation, dynamic strength, and ballistic/plyometric training.

18:34 Phase 1: Describes initial exercises: isometric holds, straight leg raises, clamshells, bridges, and mobility work.

20:37 Phase 2: Covers progression...

For full show notes and resources visit https://jen.health/podcast/428

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