Knee Pain after football

January 12, 2014

Saad asked The Guru for the following Physiotherapy Advice:


I have been playing 5 a side football for about 12 weeks now (one a week). generally after the session (1 hour) I’m feeling discomfort/tightness around the front lower part of my knee.

I’m probably not doing enough stretching before and after playing.

I understand there maybe a number of issues but I’m not sure where to start. Perhaps you can advise?



January 12, 2014

Hi Saad

Front lower sounds like below the kneecap to me, and really there are only 2 things that it could be.

Firstly the patella tendon is a bit miffed and slightly swollen. Try icing it, avoid stretching it, but give it some rest where you can jog but not play footy – where the movement is too rapid and too many changes of direction. Give it 10 days and see if it makes a positive difference. If it does then have a look for eccentric loading exercise and have a try.

The second thing it could be is an inflamed infrapatella fat pad, due to locking your knee back and “pinching” a very normal sack of fat between your knee joint. If you stand and lock your knee back and it’s painful then this is likely to be it. Again use ice, learn to get good quads control (especially in the final few degrees of straightening up) and let it settle for the next 14 days. Then slowly get back into footy.

If in doubt, do and see someone who can…

Guru Responded

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