Patello-femoral pain (knee cap) – is often due to the knee cap not tracking properly in a groove in the tibia and femur bone. This is helped by restoring muscle balance, releasing tight muscles (often the ITB), and strengthening weak muscles (such as VMO).
Knees are also affected by the joints above and below; if you have tight hips, or stiff or mobile feet, that can affect the knee joint. The knee is primarily a hinge joint, if it has to rotate to compensate for too much or too little movement above or below, it causes torsional stress through the knee and therefore pain. Physiotherapy assesses where the problem is and advises on the correct exercises to rebalance the knee.
Arthritis is helped by range of movement exercises and strengthening. The knee responds to exercise, not rest. Keep moving – but do it the right way!