Knee strain is a common knee complaint. It causes pain around or behind the kneecap. The kneecap moves through a groove in the thigh whilst walking, climbing stairs and playing sport.

If the kneecap does not move properly or the pressure on the knee becomes too high, the tissues around the kneecap can become irritated. This can cause pain during everyday movements and when playing sport.

Knee strain is usually caused by a combination of factors. There is often no single clear cause.

Possible causes include:

weak thigh muscles;
stiff muscles in the thigh or calf;
an incorrect position of the knee or foot;
flat feet or, conversely, high arches;
a difference in leg length;
too much or, conversely, too little exercise;
exercising on a hard surface;
shoes with insufficient support;
flexible joints;
excess weight.

The pain is usually felt around, behind or below the kneecap. The symptoms often worsen during movement or after sitting for a long time with bent knees.

You may notice that:

climbing stairs is painful;
crouching or kneeling becomes difficult;
exercise causes complaints;
if your knee feels tender or stiff;
Sitting for a long time with bent knees causes pain;
jumping, running or cycling makes the symptoms worse.

A healthy lifestyle can have a positive effect on knee problems around or behind the kneecap. The knee often responds to the balance between the load placed on it and its capacity to bear that load. If the load exceeds what the knee can cope with, pain may develop or worsen.

Regular exercise and targeted muscle strengthening help to provide better support for the knee. Getting enough sleep, a healthy diet, a healthy body weight and sufficient recovery time can also help to reduce the risk of overloading the knee.

Mental health also plays a part. Stress, anxiety or pressure to perform can slow down recovery or cause someone to take on too much too soon. Fear of pain, on the other hand, can cause someone to move less, which can lead to muscles becoming weaker.

Our lifestyle coaches can help you achieve a healthier lifestyle, including sufficient sleep, a healthy diet and a healthy body weight. When symptoms affect your work or daily activities, our occupational therapists provide support.

There is a lot you can do yourself to alleviate knee problems. It is important not to put too much strain on the knee and to build up your exercise gradually.

To reduce symptoms, you can:

adjust your activities if the pain increases;
temporarily limit climbing stairs, jumping or squatting;
get plenty of rest;
do exercises to strengthen the muscles around the knee, hip and buttocks;
stretch stiff muscles regularly;
wear shoes that provide sufficient support;
gradually build up your exercise routine.

Our podiatrists investigate the causes of knee problems. We look at the position of the feet, the strain on the knee and the way you walk.

Treatment may consist of:

podiatric insoles;
shoe advice;
exercises for muscle strength and stability;
tape or a knee brace;
advice on exercise and physical activity;
ultrasound examination;
collaboration with a physiotherapist.

Our occupational therapists can help you adapt your daily activities so that there is less strain on the knee.

Together, we will look for a treatment that suits your symptoms and your daily life.

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Knee strain (patellofemoral pain syndrome)

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