Patellafemoral Pain Syndrome

I have been diagnosed with Patellafemoral Pain Syndrome. Apparently acquired by squatting too low, according to my doctor.
Have any other anons had to deal with this? How do I get rid of it? I want to squat and deadlift, but can't.

Attached: patella.jpg (357x350, 27K)

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raynersmale.com/blog/2015/10/27/understanding-patella-tendinopathy-management-of-jumpers-knee
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>tfw can't squat or deadlift heavy
>hurts my knees the most

>look up symptoms of patellofemoral pain syndrome
>Symptoms
>Popping or crackling sounds in your knee when climbing stairs or when standing up after prolonged sitting.
>or when standing up after prolonged sitting.
surpisedpikachu.jpg

>How do I get rid of it?
what did your doctor say?

You didn't exactly squat too low, you just weren't flexible enough or have good enough form for the depth you were at. Stretch religiously, warm-up properly and slowly work up to where you were with slow controlled squats. Possibly start with high box squats if even light normal ones hurt.

>what did your doctor say?
Some expensive ultrasound therapy I can't afford right now. I'll opt for physical therapy instead, but would like to hear from other people affected how they dealt with it.

My issue with the ultrasound therapy is that it'll deal with the symptoms, but not the underlying issue that caused it. I'll have to fix my form, start with better warm ups

the problem is form, not squat depth.
Keep training with a focus on form (there's no need to ego-lift on squats and deadlifts)
examine.com/nutrition/supplementing-for-better-joint-health/
examine.com/supplements/type-ii-collagen/

Thanks for the very helpful response. I already started with box squats, which seems to help.
Do you perchance have a link to an explanation of proper stretching?

>Popping or crackling sounds in your knee when climbing stairs or when standing up after prolonged sitting.
Fuck, it sounds like I might have this. Started with SL5x5 this summer. A-am I gonna make it?

I don't have any proper link, but the ones I always do are couch stretch, hip adductor stretch, and piriformis stretch. You probably need to experiment to figure out which stretches and variations that work best for you. Once you feel ready to advance from box squats you may want to try out tempo squats (3-1-3 seconds, for descent-bottom-ascent or something similar.)

Your doctor is full of shit. I treat at least 3 new people a week for pfp, it is almost always due to medial quad weakness and lateral thigh overuse/tightness.

Google vmo strengthening exercises, lateral quad stretching and a McConnel style patella taping for general repositioning while you're still getting pain.

Source - im a new grad physio

I'll look into these and do some research on my own. Thank you very much, user.

>Your doctor is full of shit.
That's what I assumed. I do not doubt that shock wave therapy helps alleviate the pain, but it won't stop it from coming back once I go back to squatting like before.
Thank you very much for these resources, I'll look into these asap.

Hear this, folks.
My knee cracked during bujikan class, clearly feel something out of place, try yo walk, can't bend the knee enough for a step, place hand over knee, felt something out of place waaay over to the left grab what it feels like half ping pong ball put it back stretch the knee/feet, all good
Last time I went to the doc, he asked for imaging exams to appoint the surgery as soon as I had the results, said that I should force the knee anymore
>mfw 2 years ago
>mfw continued bmx career
>mfw continued lifting
>mfw no face
My knee still feels weird as fuck, it stills falls out of places, but as long as I stretch beforehand all is good. I've dropped the bmx, but continued lifting. It's clearly dangerous, but so is life.

Lifting heavy objects like barbells is not natural. When will you simpletons learn?

I have it backwards. My knees sometimes hurt if I don't squat low enough. They don't like being locked midway.

A number od RCT's have done on the efficacy of ultrasound therapy in pain modulation for a number of musculoskeletal conditions. None of the respectable studies have shown much more than a placebo effect at best.

Squatting too low is a meme unless you literally bounce your hammies off your calves.

The healthiest movement for your knee is a super deep squat rebounding by your muscle contractions out of the hole.

If your knees hurt, you need to stretch your hamstrings, quads, ad-/abductors glutes and calves.

The only things that can damage that part of your knee is crawling around on your knees/riding dick cowgirl style.

If you feel pressure on your knees, it comes from a musculature tension imbalance, not damage (unless you refuse to stretch long term)

Remember that most doctors just spout memes when it comes to fitness as they’re as big of fuccbois as all the small and weak bois on this forum

this
>McConnel style patella taping
and this, albeit doing that on your own looking at some youtube channel could be not that efficient
>ultrasound
it's the latest fresh preferred meme by Dr. Bones, I've seen that shit suggested quite a lot lately
obviously it's a waste of time and money, maybe (and I say maybe) it makes sense if you're septuagenarian or something like that

I'm very happy that a physio friend of mine told me to call off the ultrasound therapy. Saved me a thousand bucks.

>riding dick cowgirl style.
Oh oh

raynersmale.com/blog/2015/10/27/understanding-patella-tendinopathy-management-of-jumpers-knee

While not the exact thing you describe, I've been dealing with a bit of PATELLA TENDINOPATHY myself. Did a lot of running and jumping for about 20 days straight at a temp job.

See a physio, dont go to Docs for fitness related stuff

I probably have some version of this shit. My knees crackle and pop when I squat too low, they don't hurt though.

Had part of my patellar tendon taken out to replace a torn ACL (anyone listening, don't do this, just get the cadaver graft). After that (5 years ago) I dealt with a lot of patella-area pain and still do a little bit. Here's what helps:

- Squat to below parallel, but don't "bounce" off your tendons. Squatting too high puts too much pressure on your knees - squatting too low means your using the elasticity of the patellar tendon, and not the muscles, to power back up. Your hips should be doing most of the work in the squat
- NO POWER CLEANS. the "catch" phase of these is absolutely brutal on my knees. Instead, I do "high pulls" - basically the first part of the power clean, but the finish is simply pulling it up to your chest and then catching the bar slowly back down to your shins
- NO SPORTS requiring rapid deceleration. This is closely related to the above no power cleans rule
- NO HEAVY LEG PRESS. Light, high-rep leg press feels great though
- Short, high-intensity sprints on the bike at high resistance and fast pace are really great for building the quads

Tfw knee pain for 5 years

Went to multiplr physio, sports doctors, did a MRI

They found absolutely nothing. No damage, no tightness (I have great flexibilitx), never recall injuring myself

Fml

something I haven't seen suggested yet: very slow negatives and isometrics. like, 10-20 seconds down or a 10-20 second pause.

here is a useful description of one such protocol, though I might skip the ibuprofen: startingstrength.com/resources/forum/starting-strength-staff-coaches-q-and-a/76209-knee-issue-nearing-lp.html#post1605612

I know campitelli has talked about this elsewhere too, don't remember where though

surely this is a good thing, no?

recommend forum.barbellmedicine.com/forums/medical-q-a-with-dr-jordan-feigenbaum-and-dr-austin-baraki/5584-pain-resources for you in particular but everyone else itt as well