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Pfps in knee
I have pfps in both knee, started with right and eventually left also
Please suggest me exercises and medication
Also please suggest a helpful knee brace and arch support too.
Getting an appointment will be tight on my pocket!
Answers (11)
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PFPS is usually due to muscle imbalance & poor patellar tracking, and it’s very manageable with the right exercises.
Start with:
✔️ Quadriceps (VMO) strengthening – straight leg raise, terminal knee extension
✔️ Hip strengthening – glute bridges, side leg raises
✔️ Hamstring & calf stretching
✔️ Avoid deep squats, running & stairs overload
Support:
✔️ Simple patellar support brace can help temporarily
✔️ Arch support only if you have flat feet
Next Steps
Even with a basic routine, you can improve well, but a guided plan will speed up recovery and prevent recurrence.
Health Tips
You can connect for a budget-friendly rehab plan.
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For PFPS condition you need to check your vit. D3 levels first, then it need an assessment to find out the underlying cause,.
Start with Quadriceps & VMO strengthening, avoid deep squatting & Stairs.
Next Steps
X-ray knee standing AP, Lateral & skyline
Health Tips
Share me X-ray films by booking an online appointment with Proactive Physiotherapy, Safdarjung Enclave, New Delhi
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Hey there!
As I can check you are 25 years. Start with applying ice pack . And gradually start with quadriceps strengthening exercises. You can use tynor knee cap (I prefer this brand ).
Regards
Your physio
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â ï¸ Disclaimer
This advice is based on the information provided and is for educational purposes only. It does not replace a physical examination or medical diagnosis.
Knee pain like PFPS is very common and completely manageable ð
But the key point is â not all knee pain is the same.
Your pain may be due to:
Muscle imbalance
Poor kneecap tracking
Foot mechanics (like flat feet)
Lifestyle or activity habits
ð Thatâs why one-size-fits-all advice doesnât work here.
Next Steps
First step = Proper Physiotherapy Assessment This helps to: Confirm the exact cause of your pain Understand your severity and activity level Decide if you actually need a brace or arch support ð Braces (like patellar stabilizing or lateral J braces) and arch supports (like Dr. Scholl's) can help â but only if they are right for YOU
Health Tips
Donât ignore persistent knee pain Avoid self-prescribing supports or random online fixes Small corrections early = faster recovery The right guidance can prevent this from becoming long-term
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Consult in person with nearby physiotherapist for proper assessment to suggest proper treatment
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Check out the vitamin D and Calcium levels.
Avoid climbing stairs and floor sitting.
Do strengthening exercises like sitting on the chair, extending one leg hold for 5 sec. Repeat for ten times each leg alternatively.
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Dr. Mohammed Navas K V (PT)
Physiotherapist
5 yrs exp
Bangalore
Please do not blindly follow online exercises. Every body is different, and doing the wrong exercise can sometimes make your pain worse.
It is always better to consult your nearby physiotherapist for a proper assessment and diagnosis. A physiotherapist will understand your condition and provide a personalized (tailored) exercise program that is safe and effective for you.
Right guidance at the right time helps you recover faster and prevents future problems.
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Dr. Joshi Niravkumar
Rehab & Physical Medicine Specialist
9 yrs exp
Vadodara
Take pain meds like diclofenac sos for the pain control if there are no contraindications.
brace: patellar tracking brace or patellar support
Exercises:Strengthening Exercises:
1.Clamshell
2. Wall Squat
3. Dynamic squat
Quadriceps sets
Hamstring wall stretch
It band stretching
Next Steps
avoid activities like prolonged stair climbing and running downhill and other activities which increase your pain.
Health Tips
if no relief then consult your PMR or Ortho doctor nearby.
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Dr. Afsa Rafiq (PT)
Physiotherapist
5 yrs exp
Srinagar
Consult nearby physiotherapist for proper assessment
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Hi
Rest your knees
Ice packs will be helpful followed by compression ( support) n elevation
Next Steps
Latter knee strengthening exercises
Health Tips
Calcium rich diet
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