Runner’s Knee - Patellofemoral Pain Syndrome - Our Tips

Runner’s Knee

Dealing with Runner's Knee: Causes, Treatment, and Prevention

Running is an exhilarating activity that offers numerous physical and mental benefits. However, as with any physical endeavour, there's always the risk of encountering certain challenges. One such common challenge is the runner's knee, a condition that affects many runners worldwide. In this blog post, we will delve into the causes, treatment options, and preventive measures to help runners manage and overcome runner's knee.

Understanding Runner's Knee:

Runner's knee, also known as patellofemoral pain syndrome (PFPS), is a term used to describe a range of knee pain issues. It primarily affects runners but can also affect individuals engaged in activities that involve repetitive knee movements, such as jumping or cycling. The condition typically manifests as pain around or behind the kneecap (patella) and may worsen during or after running.

Causes of Runner's Knee:

1. Overuse: Excessive and repetitive stress on the knee joint, often caused by long-distance running or sudden increase in training intensity, can lead to a runner's knee.

2. Biomechanical Issues: Problems with the alignment, movement, or stability of the kneecap can contribute to patellofemoral pain syndrome.

3. Muscle Imbalances: Weakness or imbalances in the muscles supporting the knee, such as the quadriceps or hip muscles, can place extra stress on the knee joint.

4. Poor Running Form: Incorrect running technique, such as landing heavily on the heels or overpronation (excessive inward rolling of the foot), can increase the risk of developing a runner's knee.

Your Treatment Options:

1. Rest and Ice: Taking a break from running and applying ice to the affected knee can help reduce pain and inflammation.

2. Osteopathy: Engaging in targeted exercises to strengthen the muscles around the knee joint can help improve biomechanics and reduce pain.

3. Pain Management: Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can provide temporary relief from discomfort. However, use this only if advised by a practitioner. If you don’t have to use them, then don’t.

4. Orthotics and Bracing: In some cases, the use of shoe inserts (orthotics) or knee braces can help alleviate stress on the knee joint and provide support during activities. It is important to not wear knee braces all the time because it can weaken the muscles needed to help strengthen the knees.

5. Professional Evaluation: Consulting with a healthcare professional, such as a sports medicine specialist or physical therapist such as an osteopath, can provide a comprehensive assessment and personalized treatment plan.

Preventive Measures:

1. Gradual Progression: Gradually increase the intensity, duration, and frequency of your running sessions to allow your body to adapt and minimize the risk of overuse injuries.

2. Cross-training: Incorporate other low-impact activities, such as swimming or cycling, into your training routine to reduce the strain on your knees.

3. Proper Footwear: Choose running shoes that provide adequate cushioning, support, and stability based on your foot type and running style.

4. Strengthening Exercises: Include exercises that target the quadriceps, hamstrings, hips, and core muscles to improve overall strength and stability.

5. Stretching and Warm-up: Prioritize dynamic warm-up exercises before running and engage in regular stretching to enhance flexibility and prevent muscle imbalances.

6. In short, knees need to be strong and stable. Hips and ankles need to be flexible. That way, you will put less of a strain on your knees.

If You Run 2-3 Times Per Week

We have put together an exercise plan to help with knee rehab and strengthening below. Running is a single-leg exercise. This means that you need to strengthen your legs by doing single-leg exercises.

We recommend doing this exercise plan 1-2 times per week if you are an avid runner. Take a look.

If You have had a knee injury, check out our blog on Returning to the Gym After an Injury

KNEE REHAB AND STRENGTHENING 

1.     Single Leg Step-Up Variation (Propulsion & Braking) – Find a step about 1 foot off the ground. For the forward step-up, place one foot on the step, stand up on that leg while raising the other leg up bending it at 90 degrees to hip height, and then lower that leg back down to the floor. Repeat this for 3 sets of 5 – 10 times on each leg. Depending on whether you want speed, then add weight. If you want endurance, just use body weight, and do more reps as you get stronger.

2.     Single Leg Side Step-Up Variation – Using the same step, stand side onto the step with one foot, and the other foot on the ground. Slowly step up on one leg, keeping the free-swinging leg straight and tense to keep your balance. Then slowly lower yourself down so the free leg just touches the ground and step up again. Repeat this for 3 sets of 5 – 10 times for each leg. Use the same instructions as above for speed or endurance.

3.     Squat Variation (Split squat) – Using the same step, stand in front of it facing away from the step. Place one foot on the step, and one foot on the ground. The one on the ground must be further out in front like you are about to do the splits. Then keeping your body upright, engage your core (but keep breathing), lower your body into a squat, then press your body up, driving it through the hips. Repeat this for 3 sets of 5-10 reps. Same instructions as above for speed or endurance. You can add variety with weights either by holding a light weight in one hand on the inside or the outside of the leg on the ground, using your left or right hand.

4.     The Calf Raise Variation – Clasp your fingers behind your head, and step one foot up onto the step. Keep your body tall and straight. Raise your body weight up on the foot that is on the ground using the calf muscle. All weight should be on the back leg. Repeat this for 3 sets of 10 – 15 times on each leg.

5.     Soleus Raise Off of a Small Step – With one foot on a small step about a few inches off the ground (bottom step of the stairs at home), knee slightly bent, do a calf raise. Make sure to lower your heel lower than the level of the step. Do 3 sets of 10 reps on each leg.

6.     Core Exercises (Using Hip Flexors) – Using the 1-foot step, or edge of the couch, lay on your back with both feet (heels) resting on the step. Wrap a small TheraBand (resistance band) around your feet. Then with one foot, slowly bring your knee toward your hip at 90 degrees, then slowly return it to the starting position. Repeat the same thing with the other foot. Do 3 sets of 5 – 10 reps on each leg. When you improve in strength, raise your butt off the ground and then try to repeat the same exercise. Or for more variation, keep your feet just off the step as you do the exercise.

7.     Loaded March – holding weights in both hands, keeping your body straight and stiff, marching around the room or garden or wherever bringing your knees up to 90 degrees. For variation, hold the weight on your shoulders and march on your tiptoes. You can also walk around on your tiptoes with your knees slightly bent. This will work the SOLEUS MUSCLE (THE MOST IMPORTANT MUSCLE FOR RUNNERS AND WILL PREVENT ACHILLES TENDINOPATHY). The stiffer you keep your body, the better. If you can use heavy weight with this, the better. Do these for 1 minute on each march.

8.     A General Articulation of the Hips & Knees – Stand with your feet and knees together. Then slightly bend your knees and move them round in a clockwise motion, then anticlockwise motion. This will enable you to feel where any pain/discomfort may still be. Keep within a pain-free range of motion, until you can increase the circumference of your circle.

So, to conclude, Runner's knee can be a setback for runners, but it doesn't have to be a permanent one. By understanding the causes, seeking appropriate treatment, and implementing preventive measures, runners can effectively manage and overcome this condition. Remember, taking care of your body, listening to its signals, and seeking professional guidance when needed are crucial steps towards maintaining a healthy and sustainable running journey. Keep running strong, and may your knees stay pain-free on every stride!

If you want to book in with us and begin your journey back to a Pain-Free knee. Clink on the link below.