Question - Patella Femoral Syndrome (recovery, rehab, rebuild, race)

by Alyssa
(La Jolla)

I have just completed my first 1/2 iron man however came out with Patella Femoral and IT Band Syndrome. I have had X-rays and an MRI and have seen a surgeon (don't want that).

I have hired a PT that I like as well as a massage therapist. The PT has given me several stretches (I also printed many from you - THANKS).

I truly miss my cardio routine. I miss the bike and the running so much. I am afraid of not getting back to triathlons.

How long will it take to get back to it?

How do you feel about swimming, cycling, or spinning during rehab?

How fast would you recommend I reintroduce activities..what % increase over what period of time? (I have set a goal of racing next year). I have broken my program into recovery, rehab, rebuild, and race with three month intervals for a year program.

Is it normal to have serious discomfort for several weeks with this disorder?

Do you have a training program that includes rehab to racing? HELP!

I was "depressed" by this and am trying to find the light at the end of the tunnel.

Thank you in advance for any suggestions or ideas.

Hopeful non-professional middle-aged tri-athlete. (smiling)

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Aug 18, 2008
I love it!
by: Bart - SII

Your recovery, rehab, rebuild, race program is perfect - you may even be able to speed it up and do each section in 2 months.

You are on the right track with your treatment thus far - having a PT that you like is important - just make sure they don't have you just doing quad sets and straight leg raises. The massage therapist will help with soft tissue restrictions if you have any.

I would gauge about 6-8 months before you are feeling great again. Working up on gradually increasing your activities once you are strong and flexible is sensible, especially if it is broken down over a 2-4 month period.

Cycling, swimming, etc during rehab should be beneficial - especially if these activities are not painful.

You may have significant pain at times for several weeks after the initial onset - that is pretty normal. I am in the process of working on a downloadable e-book with the best exercises for patella femoral syndrome - specifically mobility and strengthening of the hips, core, quads, and hamstrings. A kind of Patella Femoral Solution. But, alas, there is not enough time in the day, so don't wait around for me to start your recovery.

You have a good outlook on this injury, and understand that healing takes time - you should do well.

Keep us posted.


Feb 16, 2015
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Nov 05, 2015
Question - Patella NEW
by: Anonymous

I would suggest that you do nothing out of the box during the rehab period as the problem you have sustained is a very severe one if neglected. best editing and proofreading services suggests that the PTs and therapists are well aware of the exercises necessary as they are trained professionals. So, be advised and follow their instructions for a quick recovery.

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