What can I do to help myself?

Evidence shows that the most effective management of PFPS involves:

  • initially reducing the amount of strain or load placed on the soft tissues = rest from the things that bring your pain on
  • restarting strength exercises slowly to help rebuild the tendon = graded loading

Pain relief medication

Over the counter painkillers may be helpful, such as Paracetamol, Ibuprofen or creams that you can buy at the chemist. Your pharmacist/GP will be able to give you expert advice if you have any concerns regarding medication. It should be considered that pain ‘killers’ are unlikely to take away your pain completely but allow it to feel more settled.