Do you often see this kind of title on social media?
“Do this exercise and your knee pain will be gone!”
Or not.
This is a clickbait title that is often used by fitness influencers on social media today. Often, there is not enough explanation in the posts to explain how one exercise can solve all types of knee pain.
Even in physiotherapy, there is no one treatment technique that works good enough alone. The treatments must go hand-in-hand for optimal results. For example, dry needling alone can never solve your muscle strain, it has to be paired with some strengthening exercises given in the right time during your recovery process to work optimally.
We have seen many patients who blindly believe the information posted out by influencers who are not professionals in this field to begin with. This has created an obstacle for them to accept new (true) information from their physiotherapists, which slows down the efficiency of their rehabilitation program due to low compliance from the patients.
The point is that information posted by a random beautiful person online should not override your judgment and a professional’s advice, especially when the professional’s livelihood is based on your recovery. So you know we don’t take your pain lightly.
That being said, are there any exercises posted on Instagram that actually works? Of course! There are exercises that have been proven to work for certain specific conditions to reduce symptoms. That means it is beneficial to add these exercises into your exercise program, but you cannot only do this one exercise and expect your whole problem to go away.
Now that you understand, here are some 2 exercises that have been proven to help with patellofemoral pain syndrome (pain over the knee cap)!
1. Resisted Hip Abduction
With a resistance band tied to your ankle, open up your leg sideways against the resistance of the band. You want to feel some tightness in the side of your hips on both sides as you perform this exercise. You can do 3 sets of 10 repetitions or repeat until you feel slight soreness at the side of your hips and do that for 3-5 sets.
- Resisted Hip Extension
With a resistance band secured at the ankle, lift up your foot backwards to stretch the band. With this exercise, you will feel some tightness in the hamstrings and buttocks. Same as above, you may perform the exercise for 3 sets of 10 repetitions or adjust it based on the level of your tolerance.
In conclusion, while it’s tempting to rely solely on quick-fix exercises found on social media platforms like Instagram, it’s crucial to recognize the importance of seeking professional advice and incorporating a well-rounded approach to rehabilitation. Patellofemoral pain syndrome, like many musculoskeletal conditions, often requires a multifaceted treatment plan tailored to the individual’s specific needs.
Incorporating these evidence-based exercises into a comprehensive rehabilitation program, along with proper rest, activity modification, and possibly other interventions as advised by a healthcare professional, can significantly improve outcomes for individuals with patellofemoral pain syndrome.
Remember, while social media can be a valuable source of information and inspiration, it should not replace the guidance of qualified healthcare professionals who can provide personalized care and support on your journey toward recovery.
CARE IS OUR PROMISE
Prepared By
Chen Wei vvy
Your Physio Klang