If you have patellofemoral pain syndrome, you probably already know the feeling well: a dull, aching pressure behind or around the kneecap that flares when you go down stairs, sit for long periods, squat, or run.

If you have been told you have patellofemoral arthritis, you have probably received the standard advice: lose weight, strengthen your quadriceps, avoid stairs when flared, and take anti-inflammatories as needed.

If you have lateral retinacular tightness, you probably know the sensation well: a persistent pulling discomfort along the outer edge of the kneecap, pain that flares with stairs or prolonged sitting, and a frustrating pattern where standard stretching brings only partial or temporary relief.

If you have landed here, there is a good chance you already know the specific misery of piriformis syndrome: a deep, aching or burning pain buried in the buttock, sometimes shooting down the back of the leg, worse after sitting on a hard chair, driving, or climbing stairs.