03/12/2023
Plica syndrome results in pain and swelling in the middle of your knee. It’s usually caused by stress or overuse. In most cases, plica syndrome can be treated successfully with medication and physical therapy, though some people may require surgery.
⭕What is plica syndrome?
A plica is a fold in the membrane that protects your knee joint. Most people have four folds in each knee. Sometimes the plica located in the middle of your knee becomes irritated. This is called plica syndrome and it’s characterized by pain, swelling and instability.
⭕What is medial plica syndrome?
Plica syndrome is also called medial plica syndrome. This is because the plica affected is located in the middle (medial) of the knee.
⭕What’s the difference between plica syndrome and a torn meniscus?
A torn meniscus can cause many of the same symptoms as plica syndrome. However, these are two different conditions. A person with a torn meniscus usually has pain and tenderness at the joint line, while someone with plica syndrome is likely to have pain above the joint line. Magnetic resonance imaging (MRI) can be used to confirm your diagnosis.
⭕Who does plica syndrome affect?
Plica syndrome is common among athletes, especially those who run or bike. However, the condition can also be the result of an injury from a fall, car accident or other type of trauma.
⭕How common is plica syndrome?
According to many experts, about 10% of the population develops plica syndrome at some point. However, it is widely believed that plica syndrome goes undiagnosed in many instances since symptoms are similar to other knee problem
⭕How does plica syndrome affect my body?
People with plica syndrome often experience knee pain and localized swelling. There may also be clicking, popping or reduced range of motion.
-----------💢💢💢Symptoms 💢💢💢-------------
+ A swollen knee.
+ A clicking or popping sound when bending or extending your knee.
+ Pain that worsens after bending, squatting or climbing stairs.
+ A catching sensation when standing after long periods of time.
+ Feeling unstable on slopes and stairs.
+ Difficulty sitting for long periods of time.
+The ability to feel the swollen plica when pressing on your knee cap.
~~~~ ⛔⛔⛔Diagnosis ⛔⛔⛔~~~~
▶Physical Examination
▶Arthroscopy
▶MRI Scan
▶Provocative test
▶Plica snap test
▶Knee Injury and Osteoarthritis Outcome Score is a measuring instrument that can be used to evaluate the course of knee injury and treatment outcomes
----------------------Treatment------------------------------
🍁Rest: To promote healing, avoid activities that led to your flare-up.
🌀Applying ice or cold compresses: Icing your knee helps reduce pain and inflammation. Apply a cold compress for 15 minutes every three hours.
💊Non-steroidal anti-inflammatory drugs (NSAIDs): Over-the-counter medications like ibuprofen and naproxen sodium help reduce inflammation and discomfort.
💉💉Steroid injections: Your healthcare provider may recommend corticosteroid injections to ease your knee pain.
✨✨✨Prevention✨✨✨
How can I prevent plica syndrome?
Though you can’t prevent plica syndrome altogether, there are several things you can do to reduce your risk. For example:
'Avoid overuse of your knee joint.
'Be aware of your comfort level when incorporating new exercise routines.
'Maintain strength and mobility in your legs, ankles and feet.
♦♦PHYSIOTHERAPY - MANAGEMENT♦♦
STRETCHING of following muscles::::::->
•°• Quadriceps
•°• Hamstring
•°• Calf
•°• Buttock
⬛◾TERMINAL LEG EXTENSIONS
Sitting on the floor with one legoutstretched in front of you and apillow/rolled up towel under theknee. Try and lift the heel off thefloor by contracting your thighmuscles and straightening the leg.Hold for 10 seconds and then relax.You should feel the muscle on the
inside of your leg contracting. Yourmain focus should be on contractingyour thigh muscle and not on liftingyour heel off the floor. As you getstronger the two will go hand inhand. Repeat 10 on each leg.
⬛◾STRAIGHT LEG RAISES
Sitting on the floor with one kneebent and the other straight, andyour arms supporting your back bybringing them close to your body.Now raise your straight leg 20cm offthe floor, keeping the knee straightand toes pointing towards the ceiling.Repeat 2 sets of 10-15 repetitions.Now change the toe position so thatthe toes are pointing outwards. Make
sure that the rotation of your foot isfrom your ankle and not simplyturning at your hip. Repeat 2 sets of10-15 repetitions.
⬛◾STEP-UPS
Stand on one leg on a step facing upthe stairs. Slowly lower yourself bybending your knee. Return to startingposition without pushing off with theopposite leg. Be aware that your knee
and foot do not roll inwards. Perform2 sets of 10 reps per leg.
⬛◾CALF RAISES
Supporting yourself against a wall,raise up onto your toes in thefollowing manner: First onto your bigtoe, then onto the middle toes andlastly onto your little toe. Repeat this
sequence 10 times.
⬛◾TOE RAISES
Standing with your weight now onyour heels, raise your toes off theground in the same sequence as thecalf raises, i.e. middle of your heel,outside and inside. Repeat thissequence 10 times
⬛◾STORK STANDING
● Balance on one leg for 30 seconds
and repeat with the other leg.
● Repeat the above with your eyes
closed.Progress the above to standing on an
unsteady surface, e.g. a cushion or a
narrow piece of wood.
⬛◾WALL SLIDES
Stand leaning up against a wall, yourfeet a little away from the wall andpointing slightly outwards. Push yourback against the wall. Slowly loweryour body into a seated position andhold this position for 5-10 seconds.
Complete 10 repetitions.
🎀🎀🎀🎀STRENGTHENING 🎀🎀🎀🎀
💠🔹LATERAL STEP-UPS
Standing side on to a step, with oneleg hanging off the step. Slowly lowerthe outside leg towards the floor,ensuring that your weight is more onyour heel but foot is flat, and that asyou bend, your knee goes in a straight
line. Make sure the movement iscontrolled and that you do not let thehanging leg touch the floor before you return to your start position.
💠🔹STEP-DOWNS
Stand on one leg on a step facingdown the stairs. Slowly lower yourselfby bending your knee. Return to starting position without pushing offwith the opposite leg. Be aware thatyour knee and foot do not rollinwards, that your weight is mostly onyour heel with your foot flat, and thatyour knee goes down in line with yoursecond toe.
💠🔹SINGLE LEG CALF RAISES
Standing on one leg, supportingyourself against a wall, raise up ontoyour toes in the following manner:First onto your big toe, then onto themiddle toes and lastly onto your little toe. Repeat this sequence 10 timesper leg
💠🔹TOE RAISES
Standing with your weight now on your heels, raise your toes off theground in the same sequence as the calf raises, i.e. middle of your heel,outside and inside. Repeat thissequence 10 times
💠🔹STORK STAND PICK-UP
Standing on one leg, with your weighton your heel, bend down to pick up a weight with the opposite handensuring that your weight stays onyour heel, and that your knee goesdown in line with your second toe.Also ensure that your knee, and notyour back, does the bending work.Repeat 10 times on each leg (up and
down is one repetition)
💠🔹MINI SQUATS
Stand with your feet hip width apartand hold your hands out in front ofyou. Now bend the knees keepingyour feet flat on the floor, and ensurethat your knees do not go past a 90°
angle. Return to the startingposition. Make sure that both up anddown movements are slow andcontrolled and that your knee goes
down straight (no rolling inwards).
Phase 3 after 4 week :::::-
💠🔹HOPPING
Standing on two legs hop from onepoint to another in the followingmanner
1. Forwards and backwards
2. Side to side
3. In a square (clockwise and anti-clockwise)
4. In a zigzag forwards and thenbackwards
Repeat each sequence 10 times per leg.
Progress to hopping on one leg.
💠🔹RUNNING DRILLS
These can be done once the above canbe performed without pain and goodcontrol. With the drills try replicatingmovements that you could do in yoursport i.e. running forwards, backwards,side to side, sudden change ofdirection, zigzag running etc. Also tryand change the pace as you do them i.e.
sudden sprinting, sudden stopping.
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