I will tell you about the causes, treatments, exercises, and good foods for patellofemoral pain syndrome. If you are young and experience pain when bending your knee due to excessive exercise or other reasons, you should suspect patellofemoral pain syndrome. I hope this will help those who are suffering from patellofemoral pain syndrome.

Causes of patellofemoral pain syndrome

Patellofemoral pain syndrome can be caused by a variety of factors. The most common cause is natural damage to the cartilage due to age and weight bearing.

As we age, the number of cartilage cells decreases and blood supply to the cartilage decreases, leading to patellofemoral pain syndrome.

In addition, the following factors can affect the development of patellofemoral pain syndrome.

- Repetitive use of the knee joint (exercise, daily activities, etc.)
- Injury (fracture, cartilage damage, etc.)
- Genetic factors
- Obesity or overweight
- Arthritis
- Metabolic diseases (diabetes, etc.)
If you want to self-diagnose your knee health, please try the following.

Treatment

Conservative treatment

As a first-step treatment, assistive devices, weight loss, and strength training exercises can be performed to alleviate pain and maintain and improve knee function.

Medication

Pain relievers, steroids, and anti-inflammatories can be used to relieve pain and inflammation.

Surgical treatment

Surgery may be performed if conservative treatment and medication are ineffective. Surgical treatments include cartilage transplantation and arthroscopic surgery.

Treatment methods may vary depending on individual symptoms and the extent of progression, so it is important to consult with a medical professional to determine the appropriate treatment method. In addition, after treatment, it is necessary to continuously perform weight loss and strength training exercises to prevent recurrence.

Exercise

Patellofemoral pain syndrome can be alleviated with appropriate exercise. However, care must be taken with the intensity and method of exercise, and it is best to receive guidance from a professional.

The following are exercises that people with patellofemoral pain syndrome can do.

Stretching

Calf stretching: Place your hand against the wall and stretch your calf muscles by extending your leg back.
Quadriceps stretching: Bend your knee and sit back while stretching your quadriceps.

Strength training

Squats: Repeat the exercise of sitting and standing up from a chair. However, if the chair is too low, it will put stress on the knee, so height adjustment is required.
Leg press: Strengthen the quadriceps by extending your legs using a leg press machine.
Step up: Strengthen your leg muscles using stairs or a step machine.

Cardiovascular exercise

Walking: It is recommended to walk regularly. Walking is less strenuous than strength training and can help with both strengthening and cardiovascular health.
Patellofemoral pain syndrome can vary depending on the individual's situation, so it is important to receive professional guidance before exercising. It is also important to warm up properly before exercising and stretch appropriately afterwards.

Good foods

While it is difficult to completely cure patellofemoral pain syndrome, you can alleviate symptoms by adjusting your diet and considering nutritional factors.

Foods rich in omega-3 fatty acids

Omega-3 fatty acids help reduce inflammation and can be found in foods like green leafy vegetables. Also, fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids and are recommended.

Foods rich in vitamin C

Vitamin C helps promote cartilage tissue production and reduce inflammation. Therefore, fruits and vegetables such as oranges, broccoli, pineapple, and papaya are good foods for patellofemoral pain syndrome.

Foods rich in vitamin D

Vitamin D is important for bone health and promotes calcium absorption. Salmon, tuna, mushrooms, and eggs are foods rich in vitamin D.
Calcium-rich foods: Foods rich in calcium, which is important for maintaining knee cartilage, include milk, cheese, yogurt, tofu, and broccoli.

Foods rich in antioxidants

Patellofemoral pain syndrome causes inflammation, so foods with antioxidant effects are recommended. Foods such as blueberries, blackberries, green tea, and pumpkin are rich in antioxidants.

There are various foods that are good for patellofemoral pain syndrome, but it is important to maintain a balanced diet overall.

When choosing foods that are good for patellofemoral pain syndrome, choose foods with the nutrients mentioned above and with antioxidant effects. Avoid excessively processed foods, foods high in sugar, and foods high in fat. Also, when cooking, it is better to cook in a way that uses less fat and preserves nutrients.

However, since patellofemoral pain syndrome can vary from person to person, it is important to consult with a medical professional and maintain a personalized diet.