Recognize Patellar Pain Syndrome – More exercises for prevention

When the doctor of the interventional spine and the dancer of Kuchipudi Pranamya Suri made her residence in medicine, she had less time to dance than usual. When she had the chance to train, she noticed a persistent pain developing around and behind her ball. Suri has identified this pain as a warning sign of Patellar Pain Syndrome (PFPS) and was able to rehabilitate by using a combination of rest and targeted strengthening exercises.

Suri explains that it is common for dancers to develop PFPs, but the condition is also very treatable. By learning PFP and how it affects dancers, identifying warning panels from the start and applying mitigation tactics before it becomes a problem, dancers can protect their joints and prepare for a long healthy career.

What is PFPS?

The PFPS is characterized by generalized pain around and behind the ball joint, or ball joint. It is generally exacerbated during cases of knee bending (like large folded), stairs from top to bottom, or even a prolonged seat. The PFPS is an injury to overuse – the more the quadriceps contract is flexed, the more the force pushing the ball joint against the underlying femur. The result is bread, explains Karen Clippinger, author of Dance anatomy and kinesiology And a professor emeritus at California State University, Long Beach.

“If you look at the big folded and the hinges and spirals on the ground, there are a lot of movements in the dance associated with high compression forces, which puts the dancers at risk of having this condition,” explains Clippinger.

The privileged discovery positions in certain dance styles could increase the risk of pfps of a dancer, adds Jennifer Coviello, a doctor in physiotherapy specializing in the treatment of dancers, in particular if they have trouble following their knees on their toes in folded positions. The hyperextension can also add risks if the dancers too rest on certain muscles, which makes the knee less stable, explains Clippinger.

Treat PFP

If you think you could live from PFPs, it is important to ask for the individualized attention of a health professional. Most likely, you will work with a physiotherapist to develop a directory of exercises adapted to your specific needs. It is common for the physiotherapists to suggest strengthening hip quads and abduces. In some cases, dancers may also need to work more in the kinetic chain, strengthening the abdominals and obliques, explains Coviello. Waterproofing in the hamstrings and interior thighs can also contribute to the PFP, she says, so the stretches that target this region can also be incorporated.

Suri adds that it sometimes uses tools such as kinesiology adhesive tape and brushing sleeves, but they should not be replaced by the recommendations of a physiotherapist or another health professional. “They are more a proprioceptive reminder to help you guide your ball joint to go, not like that,” she says.

Prevent future pain

Because many forms of dance imply a repetitive knee bending, it is important for dancers to think of PFPs before it is a problem. Consider adjusting your cross -training routine to integrate certain preventive measures. Clippinger recommends three simple exercises that target different PFPS culprits (see sidebar). You can also progress to these exercises starting without the accessories.

Clippinger advises the dancers to familiarize themselves with their own anatomy by palpating the front of the thigh above the patella while the quads contract. Make sure that the interior and exterior components of your quads are both contracting, as this will help your joint to correctly follow in flexion. “You really need a lot of concentration and concentration to start finding how to activate this inner part and making it contract,” she said.

Extension of the terminal knee with ankle weight

1. Place an accessory, such as a foam roller or strengthening, under your hamstrings. Make sure the knee is folded less than 30 degrees to maintain low compression forces, says Clippinger.
2. Raise the knee, palpating the hand to assess the equal contraction of the interior and exterior muscles of the thigh.
3. Hold five seconds. Repeat for 3 sets of 10. Add a weight of the ankle for an additional challenge.

Elevation of the side leg with a group

1. With a Theraband around your thighs, lie on one side.
2. Pivot your legs outside and lift your upper leg, residing with the strength of the band.
3. Hold for four accounts in the final position, then repeat between 8 and 12 times, starting with a set and progressing at three.
4. Remember to do this exercise with your back at a wall, focusing on the use of deep rotators outwards, pressing in the wall with your small toe. This exercise helps to develop the muscles that will allow your knee to follow properly in external rotation, as well as to strengthen hip abductions, says Clippinger.

Hip rotation on the elbows

1. With a Theraband around your thighs just above the knees, look at your weight supported by your forearms.
2. Turn your legs outside, focusing on the hip out, as opposed to the knee joint.
3. When you straighten your knees, avoid hyperextension. Instead, focus on using the same muscles you have palpated during the first exercise.
4. Hold for four accounts in the final position, then repeat between 8 and 12 times, starting with a set and progressing at three.