I recently developed a patellofemoral syndrome probably due to 3 causes:
- saddle too front forward and too low
- too much power too often on the indoor trainer
- overuse (I'm at 4500 km in Zwift since last November)
With my PT and according to the pain points when massaging, we believe that the VMO was the root cause because it was extremely sore. It took a full 2 weeks to get it back to life. I also eased up on training during these 2 weeks. Daily massages and re-positioning of the saddle allowed me to get back to Zwift.
Now the problem...
My PT gave me 6 stretching exercices. Two of them directly or indirectly pull on the MCL and Pes Anserine.
Even going extremely gentle, and making sure that all my muscles are warm, after these stretches, I feel pain in the MCL and Pes Anserine area for 1 to 2 days.
On the other hand, I also feel (somewhat... really not sure on this one) that these exercices are beneficial after the 1 to 2 days heal.
Should I keep going? Did you ever experience this?