Runner’s knee, also known as patellofemoral pain syndrome, is a common condition that causes pain in the front of the knee. It often affects approximately 30% of female runners and 25% of male runners at some point, but it can also affect people who do other activities that put stress on the knee, such as jumping, squatting or climbing stairs.
Runner’s knee can cause symptoms such as:
Pain in the front of the knee, which can be dull or sharp
Swelling in the knee
Tenderness around the kneecap
A grating or popping sensation in the knee
The exact cause of runner’s knee isn’t always clear, but it can be due to a variety of factors, including:
Excessive training or overuse
Weak muscles
Injury or trauma
Misalignment of the kneecap
Tight hamstrings or calf muscles
Improper footwear or support
Sudden increase in activity
Biomechanical factors
Tight Achilles tendons
If you are experiencing symptoms of runner’s knee, it’s important to see a health care professional, such as a physical therapist. Early treatment can help prevent runner’s knee from getting worse. There are also steps you can take to help prevent runner’s knee from developing.
12 tips to prevent runner’s knee
Runner’s knee can be a painful condition, but there are steps you can take to help you prevent it:
Increase your mileage gradually — If you’re new to running or increasing your mileage, you’ll want to do so gradually so your body can have time to adjust.
Maintain a healthy body weight — If you’re overweight, the extra weight can place stress on your knees.
Use proper form — Make sure you use good running form to help minimize stress on your knees. You need to pay close attention to your posture, stride length and foot strike.
Wear proper footwear — Ensure that your running shoes are well fitting, supportive and appropriate for your running style. If you have biomechanical issues, orthotics may help alleviate pressure on your knees.
Strengthen your muscles — Build strong quadriceps, hamstrings and calf muscles to help support your knee joint. You can also do strengthening exercises to target your core, hips and glutes. These muscles are crucial in helping to stabilize your knee joint.
Stretch regularly — Stretching before and after you go on a run can improve your flexibility and reduce the risk of injury.
Stay hydrated — Proper hydration is essential for your overall health and can help you prevent injuries.
Do cross-training — You’ll want to incorporate low-impact activities like swimming or cycling into your workout routine. This can give your knees a break.
Vary your running surfaces — Running on a variety of surfaces can help reduce stress on your knees. Consider running on trails, grass or a track in addition to hard surfaces like pavement.
Avoid downhill running — Running downhill can put extra stress on your knees. You’ll want to limit the amount of downhill running you do.
Listen to your body — If you experience pain, take a break and rest. Pushing through any pain can make your condition worse.
Seek professional help — If you’re struggling with runner’s knee, consult a health care professional or physical therapist for guidance.
By following these tips and seeking professional guidance when needed, you can reduce your risk of developing runner’s knee and enjoy a healthy and active running lifestyle.
How is runner’s knee diagnosed?
A doctor can typically diagnose runner’s knee based on a physical exam and your medical history. They may ask you questions about your symptoms, running habits or any recent injuries. Here are some things a doctor may do to help diagnose runner’s knee:
Physical exam — Your doctor will examine your knee for swelling, tenderness and range of motion. They may also check your leg alignment and muscle strength.
Imaging tests — In some cases, they may order imaging tests such as X-rays or MRI scans to help rule out other conditions or to check for damage to the cartilage or tendons.
How is runner’s knee treated?
To help ward off runner’s knee pain or minimize it when it strikes, you can:
Use cold therapy — Apply an ice pack to the affected knee. The cold can help reduce pain, swelling or inflammation you may be experiencing.
Take anti-inflammatory medications — Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen or naproxen, can help alleviate pain and reduce inflammation, giving you much-needed relief. Make sure to follow directions.
Give your knees a break — Take a break from running or reduce your mileage for a while. This can give your knee time to heal.
Go to physical therapy — A physical therapist can help you strengthen the muscles around your knee, improve flexibility and teach you proper running form.
Corticosteroid injections — In severe cases, your doctor may recommend a corticosteroid injection. This can provide targeted relief by injecting medication directly into the affected area.
In many cases, runner’s knee can be treated conservatively without surgery. However, if your condition is severe or doesn’t improve with other treatments, surgery may be recommended.
A brighter future for runners can be found at KC Rehab
At KC Rehab, our team of experienced physical therapists is dedicated to helping you prevent and treat runner’s knee. With personalized treatment plans that incorporate manual therapy, therapeutic exercises, dry needling, gait training and electrical stimulation, we can help you improve your running form, strengthen your muscles and reduce pain. Our compassionate and comprehensive care approach can help ensure that you receive the support you need to get back on your feet and enjoy your favorite activity. Don’t let runner’s knee hold you back.
Contact our team today for more information or to schedule an initial appointment.
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