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A recent study done by athletic trainers and physical therapists suggest that a weight-bearing program of exercise can help with this problem. They showed that strengthening, stretching, and working on neuromuscular control can change the timing of quadriceps contraction. The result was decreased pain and increased function for patients with patellofemoral pain syndrome (PFPS).
It is suggested that you follow a home program supervised by a trained professional. Look for a licensed physical therapist or athletic trainer who has an understanding of this specific problem.
Expect a progressive program of exercises such as daily hamstring, quadriceps, and calf stretching. In the first week, you'll also likely start with wall slides, heel raises, and lateral step-downs off a low step. Balance activities, mini-squats, and forward lunges will gradually be added. You may be given an elastic band to increase resistance of some exercises.
Over a period of six to eight weeks, you will build up to three sets of 10 repetitions for each exercise. Weekly monitoring may be all that's required to advance your program.
It's not clear yet how long such a program must be kept up for the best results. Some patients decide based on their symptoms, level of activity, and sports participation.
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