Runner’s knee, or patellofemoral pain syndrome (PFPS), is a common condition, especially among runners. Whether you're a seasoned runner or someone who enjoys occasional jogging, this condition can affect anyone. It’s important to seek help from a physiotherapist to not only treat the condition but also prevent it from recurring.
What is Runner’s Knee?
Runner’s knee is not a single specific injury but a broad term that encompasses several conditions that cause pain around the kneecap. It most commonly affects people who engage in activities that require repetitive knee movements, such as running, jumping, or squatting. The pain is usually felt at the front of the knee, around or behind the kneecap, and it can be quite uncomfortable, affecting daily activities like walking or climbing stairs.
Anatomy of the Knee and How It Relates to Runner’s Knee
The knee is one of the most complex joints in the human body, designed to handle an enormous amount of stress. It consists of bones, cartilage, ligaments, and muscles working together to allow smooth movement. The patella (kneecap) sits at the front of the knee joint, resting in a groove at the lower end of the femur (thigh bone). Muscles such as the quadriceps are responsible for keeping the kneecap aligned within this groove when bending and straightening the knee.
In runner’s knee, misalignment of the kneecap occurs, often due to muscular imbalances or biomechanical issues. When the kneecap is pulled off track, it causes increased friction, leading to irritation and pain in the surrounding tissues. This condition is aggravated by repetitive movements, causing further discomfort.
Symptoms of Runner’s Knee
The most notable symptom of runner’s knee is pain in the front of the knee, which can be sharp or dull. Other common symptoms include:
- Pain that worsens with activities that involve bending the knee, such as running, squatting, or climbing stairs.
- Discomfort after sitting for long periods with the knee bent.
- Swelling around the knee joint.
- A grinding or clicking sensation when bending and straightening the knee.
- The kneecap may feel tender to touch.
These symptoms may range from mild to severe, and if left untreated, can lead to further complications.
Causes of Runner’s Knee
There are several factors that can contribute to runner’s knee, including:
- Overuse: Repetitive stress on the knee from running or jumping can irritate the tissues around the kneecap.
- Muscle Imbalances: Weak or tight muscles, especially in the quadriceps or hips, can pull the kneecap out of alignment.
- Poor Biomechanics: Issues such as flat feet, over-pronation (excessive inward foot rolling), or misalignment in the hips can alter your gait and increase stress on the knee.
- Trauma: A direct blow to the knee, such as a fall, can cause inflammation and lead to patellofemoral pain.
- Improper Footwear: Wearing shoes without proper support can increase strain on the knee.
Treatment Options for Runner’s Knee
If you are experiencing runner’s knee, it is highly recommended to see a physiotherapist for diagnosis and treatment. Physiotherapy offers a range of treatment options that are customised to your individual needs and the underlying cause of your pain.
- Rest and Activity Modification: Your physiotherapist may advise you to modify activities that aggravate the pain, such as running less, or squatting with reduced range, until the condition improves.
- Strengthening Exercises: Strengthening the quadriceps, hamstrings, and hip muscles can help improve the alignment of the kneecap and reduce pain. A physiotherapist will design a specific exercise program tailored to your condition.
- Stretching Exercises: Tight muscles can pull the kneecap out of position. Stretching exercises, particularly for the hamstrings and calves, can relieve tension and improve flexibility.
- Taping or Bracing: In some cases, taping the kneecap or using a knee brace can help realign the patella and reduce discomfort during movement.
- Manual Therapy: Physiotherapists often use hands-on techniques, such as massage or mobilizations, to improve knee function and reduce pain.
- Footwear and Orthotics: Correcting biomechanical issues with proper footwear or custom orthotics can relieve stress on the knee and improve overall alignment.
Conclusion
Runner’s knee can be a frustrating and painful condition, but it doesn’t have to sideline you indefinitely. At Ground Up Physiotherapy, we look after a lot of seasoned runners. Our physiotherapists can not only help you recover but also equip you with the tools and knowledge to prevent future occurrences. By addressing muscle imbalances, improving biomechanics, and developing a tailored exercise program, you can get back to doing the activities you love, pain-free.
If you're experiencing knee pain, contact Ground Up Physio or book online for a consultation to get start running comfortably again.
