Runner’s knee might be the culprit if you started feeling persistent pain around or behind your kneecap, particularly during activities like running, squatting, or climbing stairs. Medically named patellofemoral pain syndrome (PFPS), it is another common overuse injury that we often see in runners, gym-goers, and weekend warriors right here in Shailer Park.
While it can be frustrating and uncomfortable, there are practical steps you can take to ease the pain and get back to doing what you love.
Runner’s Knee Causes
Runner’s knee occurs when the patella (kneecap) does not track properly over the femur (thigh bone), leading to irritation of the surrounding tissues. Several factors contribute to this misalignment, including:
- Overuse and Repetitive Stress: High-impact activities like running, jumping, and cycling can strain the knee joint.
- Muscle Weakness or Imbalances: Weak quadriceps, glutes, or hip muscles can affect knee stability.
- Poor Running Mechanics: Incorrect form, overstriding, or improper footwear can put excessive stress on the knee.
- Tight Muscles: Tight hamstrings, calves, or iliotibial (IT) band can pull the kneecap out of alignment.
- Improper Footwear: Worn-out or unsupportive shoes can alter biomechanics and increase stress on the knee.
Symptoms of Runner’s Knee
If you experience any of the following symptoms, you may be dealing with runner’s knee:
- A dull, aching pain around or behind the kneecap
- Increased discomfort when running, descending stairs, or sitting for long periods
- Swelling or tenderness around the kneecap
- A grinding or popping sensation in the knee
It is worth paying attention early, it will be easier to manage now before further irritation and long-term complications start to develop.
7 Simple Ways to Manage and Prevent Runner’s Knee
1) Take a temporary break
- Temporarily decrease or modify activities that aggravate the knee.
- Cross-train with low-impact exercises like swimming or cycling.
2) Strengthening key muscles
- Strengthen the quadriceps, glutes, and hip muscles to improve knee stability.
- Recommended exercises: Squats, lunges, step-ups, and clamshells.
3) Improve mobility to loosen tight areas
- Stretch tight muscles, including the hamstrings, calves, and IT band.
- Foam rolling can help release tension and improve flexibility.
4) Fine-tune Running Form
- Maintain an upright posture and a slight forward lean while running.
- Avoid overstriding; aim for a midfoot strike to reduce impact forces.
5) Wear Supportive Footwear
- Choose running shoes that provide adequate arch support and cushioning.
- Consider orthotics if you have flat feet or overpronation issues.
6) Use Ice and Anti-Inflammatory Measures
- Apply ice packs to calm swelling and discomfort, especially after a long walk or run
- Nonsteroidal anti-inflammatory drugs (NSAIDs) may help relieve pain if needed.
7) Seek Physiotherapy
At our Shailer Park clinic, we assess your movement patterns and muscle balance to create a plan tailored just for you. We might also use manual therapy, dry needling, or taping to help speed up recovery.
When should you Get Help?
If rest and basic care haven’t helped, don’t wait too long. Seeing a physio can uncover the root of the issue and help you move better—not just feel better.
At Essential Health Physiotherapy in Shailer Park, we love helping our community stay active and pain-free. Whether you’re a runner, walker, or simply someone who enjoys staying fit, we’re here to support you every step of the way.
Don’t let runner’s knee keep you from enjoying your runs! Our expert physiotherapists specialise in treating sports-related injuries and can help you recover effectively.
Reach out to our friendly team at Essential Health Physiotherapy Shailer Park 07 3132 0898. Let’s get you moving comfortably again!
References
Willy, R. W., & Meira, E. P. (2016). Current concepts in biomechanical interventions for patellofemoral pain. International Journal of Sports Physical Therapy, 11(6), 877-890.
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