As we mentioned in the previous blog article in the first week, PFPS is a muscle imbalance in the knee. These muscle imbalances will get better in 3 weeks as you can establish normal flexibility (normal length of the muscle) in 3 weeks, but the strengthening will take 6 -12 weeks to build up the muscle endurance and strength.
Most muscles will increase in tone early, but the physical growth of the muscle (or the hypertrophy) will take more than 6 weeks. Muscles start to increase in girth and size after 6 weeks of exercising them. This is why we tell our clients that recovering from PFPS is a 3 month experience for most people, not a 3 week experience. Be the turtle in the race to your recovery and do your program on a regular basis. This will help you beat this condition. Next week we will highlight the 3 key exercises to work on – stay tuned!
If you have kneecap pain it is not getting better, you need to give us a call at Beddington (403.295.8590), and we are happy to help you fully resolve your Patellofemoral knee pain.
Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
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