Patellofemoral Pain Syndrome Self-Care: How to Treat Runner’s Knee Yourself Like a Physical Therapist

Patellofemoral Pain Syndrome (PFPS), also known as Runner's Knee, is a common issue for many active individuals. But here's the good news: you don't have to let it keep you off your feet. With the right knowledge and tools, you can manage and even fix Runner’s Knee from the comfort of your home. Let's dive into how you can treat Patellofemoral Pain Syndrome yourself, using the effective methodology developed in physical therapy.

The root cause of Patellofemoral Pain Syndrome is weakness and imbalance in the thigh muscles that work together to place the kneecap in the correct position. The pain from the malaligned kneecap causes the VMO muscle (Vastus Medialis Oblique, one of the four parts of your quad muscles) to switch off, worsening the power imbalance and kneecap malalignment.

In essence, this is the negative feedback cycle that we need to stop with effective Patellofemoral Pain Syndrome self-care techniques.

Physical therapy can be an effective, non-invasive treatment for this condition. While it can be challenging to access physical therapy on a regular basis, the current best practice in physical therapy gives you a solid foundation for Patellofemoral Pain Syndrome self-care.

Let's look at the three treatment modalities that effective physical therapy treatment incorporates:

Physical therapists use taping to reduce the load going through the knee. This relieves pain and keeps you active, which means your body's capacity to take on the challenges of your favorite activities won't go down (a key to preventing recurrences).

In Runner's Knee, pain relief is doubly important. Remember, we need to stop the vicious cycle of knee pain and VMO switching off, which makes the pain worse. Taping reduces pain, and that helps your VMO stay in the game, keeping the kneecap in the correct position.

This massage technique activates the VMO muscle so that it can provide proper support to the knee and keep the kneecap in the correct position. Soft tissue mobilization also helps resolve adhesions and other issues in the underlying tissue for long-term resolution.

Strengthening and stabilizing the whole kinetic chain from the hip down to the foot ensures all the muscles and tendons are working together to handle the load and stress of everyday activities. Increasing your capacity to handle the load is essential for relieving the knee joint now, as well as for full Runner’s Knee resolution.

• Long wait: Good physical therapists are often booked up for weeks, even in areas where they are available. Waiting isn’t ideal, physically, mentally, and socially. The average time to get an appointment in many areas is over 6 weeks. This gap is enough time for an acute knee pain to become a harder-to-treat chronic condition.
• Time-consuming: Each PT visit can take an hour, plus travel time, totaling 90-120 minutes per visit. With 2-3 visits per week, it’s demanding on those with busy or inflexible schedules.
• Consistency: Effective treatment requires consistency, but twice a week for 6-8 weeks can be challenging to maintain, especially when you don't see tangible evidence that your effort is working.
• Cost: Even with insurance, the average $50 co-pay/visit over 8 weeks can total $800 or more, which is a significant expense for most of us.

Treating Runner’s Knee at home used to be hit or miss. That's why we brought the Alleviate Method to this condition. Designed to empower you with the tools and methodology to self-treat chronic pain conditions yourself, the Alleviate Method has helped over 20,000 our users recover.

And now, you can replicate the gold standards of physical therapy care for Runner’s Knee without leaving your home. Our first Runner's Knee recovery tool, the Runner's Knee Essentials, comes with a massage blade (1) and a PT exercise program (2).

• Using the Alleviate Massage Blade, activate your VMO to position the kneecap in correct alignment. This is a great preparation for any activities that can trigger your knee pain.
• Massage the VMO and ITB after activities to reduce pain and tension, and resolve the tissue-level problems leading to your knee pain.
• Follow the six-level progressive strengthening exercise program in the Runner's Knee Guided Recovery Program to build strength and stability. This sets you up for long-term recovery. 

• Lower cost: With the Alleviate Method, a one-time payment covers all of your treatment needs. For Runner's Knee Essentials, your investment in your full recovery is less than what you'd pay out of pocket for 5 PT visits, which aren't enough to get to full resolution in a vast majority of cases.
• Consistency: While it does take time to build strength and stability, not having to rearrange your schedule to make time for PT visits means it's far easier to stick to your recovery routine.
• Efficacy: Users of the Alleviate Method report 60% less pain after three levels of our six-level program, which is usually doable in six weeks. Importantly, our program is designed so you can physically feel the results, helping you stay on track.
• Faster recovery: Because you do your recovery work consistently every day (as opposed to twice a week at your PT's office), your pain reduces faster, and function returns faster, too.

With active treatment using the Alleviate Method, you will notice a significant difference within 10-14 days. Our Guided Recovery Program uses a “test, intervention, retest” model, allowing you to see noticeable pain reduction and function improvement from day one, which helps keep your mental game strong.

By gradually increasing the load and your capacity to handle it, you can return to your favorite activities without knee pain from Patellofemoral Pain Syndrome.