PFPS causes knee pain between kneecap and femur. Pain typically occurs in front of knee, gradually worsening. Worsens with sitting, excessive use, and stair climbing. Affects more than 20% of young adults, 2.5 times more common in females
Physical activity is any deliberate muscle movement using energy. Types include aerobic, strengthening, flexibility, and balance exercises. Activities are categorized based on movement type and intensity
TVA is deep to internal oblique muscle in anterior and lateral abdominal wall. Arises from inguinal ligament, iliac crest, lower ribs, and thoracolumbar fascia. Ends in Spigelian fascia and forms inguinal conjoint tendon. Innervated by lower intercostal nerves and iliohypogastric/inguinal nerves
Exercises should be done 2-3 times weekly with 48-hour rest periods. Stretch only until tightness, not pain. Warm up hands before exercise if needed
Perform squats, lunges, calf raises, leg curls, step ups, and deadlifts 2-3 times weekly. Complete 2 sets of 10 squats per exercise. Include variations like sumo, goblet, and jump squats. Do 2-3 sets of 10-15 lunges on each side. Complete 2 sets of 10-15 calf raises
Calf muscles are located between ankle and knee, supporting toe standing and foot rotation. Weak calves can lead to pain and injury, limiting mobility. Strengthening calves should be balanced with surrounding muscles