Sounds familiar? You’re not running marathons or entering Iron Man contests yet your knee grumbles every time you climb stairs or stand up from the sofa. Annoying, isn’t it? Often, the culprit isn’t some dramatic ligament tear - just a kneecap (patella, if we’re being fancy) that’s lost its way.
When Your Kneecap Goes Rogue
Your patella should glide smoothly up and down in its groove as you bend and straighten your knee. But sometimes, it drifts sideways - like a shopping trolley with a dodgy wheel. This lateral patella tracking means your kneecap isn’t moving as it should, leading to:
- Aching around or behind the kneecap (patella femoral pain syndrome or PFPS)
- Grating or clicking sensations (crepatus)
- Pain that flares with stairs, sitting too long, or squatting
It’s not serious in the scary sense, but it’s persistent - and frankly, a nuisance.
Left unchecked, this condition can lead to more serious issues, like cartilage damage and wear in the knee joint. And if you’re a runner, cyclist, or involved in other types of sport, you might notice it more during physical activity.
Why Does This Happen?
Usually, it’s down to muscle imbalances. Your outer thigh muscles (the iliotibial band or ITB) might be overworking, yanking the kneecap outward, while the inner thigh muscles (vastus medialis or VMO) nap on the job. Or perhaps your hips or feet aren’t pulling their weight, throwing off your knee’s alignment (low or fallen arches or genu valgus).
The good news? It’s fixable - no surgery or drastic measures needed.
How We Can Help
We’ll start by figuring out why your kneecap’s gone off-piste. Is it weak quads? Tight hips? Flat feet? (No judgement - we’ve all got our quirks.) Then, we’ll craft a plan that actually works for your life. Think:
- Targeted exercises to rebalance muscle strength (no, not endless squats—smarter than that).
- Hands-on treatment to ease stiff joints and unhappy tissues.
- Simple tweaks to how you move, so your knee stops throwing tantrums.
We’ll keep it practical. Because “do these three things consistently” beats a 20-page rehab manual you’ll never open.
What Next?
If your knee’s been niggling for a while, don’t just hope it’ll sort itself out. The longer it’s misbehaving, the harder it is to coax back. A proper assessment and clear plan make all the difference — and we’ve got time to listen.
Ready to give your kneecap a roadmap home?
Stairs shouldn’t feel like a negotiation. If your knee’s making life harder than it needs to be, let’s get it back on track.
We have three Osteopaths at The Trinity Practice, Kevin Partridge, Emma Childs and Emma (Chip) Chippendale Ceely.
Also at The Trinity Practice we have two Acupuncturists, Jo Lenny and Sal Pande and Paula Edwards our Soft Tissue, Remedial Massage Specialist.
To make an appointment please click on the link below or call us.
BOOK ONLINE www.trinitypractice.co.uk Telephone 01747 851726