While the exact cause of patellofemoral pain isn't known, it likely has something to do with the way the patella tracks along the groove of the femur. The patella can move up and down, side to side in the groove, as well as tilt and rotate. All this movement means that the patella can have contact with many of the articular surfaces of the knee depending upon a variety of factors such as muscle strength and balance, overuse, and incorrect tracking. It also means that the cause of the pain may be from a variety of different factors. Despite all the things that may cause the pain, there are specific things you can do to combat patellofemoral pain.
Rest is one of the first lines of defense.
Turn to non-impact exercise, such as swimming, to keep your fitness level while allowing your knees to heal. While dedicated individuals can manage their own rehab program, ideally you would want a physician or physical therapist to coordinate your specific treatment plan. Depending upon the results of your diagnosis, there may be additional strengthening and stretching exercises you will need to add to your routine. Such imbalance can best be determined by a specialist. They will do muscle balance testing and determine what, if any, imbalance you may have.