Runner’s knee, also known as Patellofemoral pain syndrome, is when you experience pain in your knee, typically around your kneecap. Runner’s knee is more common in people who are actively involved in sports that involve running and jumping.
Knee pain increases when you run, walk up or down stairs, sit for long periods of time or even squat. Putting ice on your knee and resting it can often times help but physical therapy may be needed.
Runner’s Knee Symptoms
Runner’s knee typically causes a dull, aching pain in the front of your knee. This pain can increase when you:
- Walk up or down stairs
- Kneel or squat
- Sit with a bent knee for long periods of time
Causes of Runner’s Knee
While it’s not positive what causes runner’s knee, it has been associated with:
Overuse: Running or jumping sports puts stress on your knee joint, which causes irritation under the kneecap.
Muscle imbalances or weaknesses: This can be caused when your muscles around your hip and knee don’t keep your kneecap properly aligned.
Injury: Trauma to the kneecap, like a dislocation or fracture, has been linked to patellofemoral pain syndrome (runner’s knee).
Maintaining healthy joints while exercising is important to decrease the chances of being diagnosed with runner's knee.
How Is Runner’s Knee Diagnosed?
Your doctor will obtain your complete medical history and conduct a thorough physical examination. This may include a blood test, an MRI scan or a CT scan.
Runner’s Knee Treatment
Your doctor will obviously tailor your treatment to your conditions and symptoms, but in most cases, runner’s knee can be treated without surgery and with some lifestyle treatments. An easy way to remember home remedies for runner’s knee is by using the acronym “RICE”:
Rest: Avoid repetitive stress on the knee.
Ice: Reduce pain and swelling by applying an ice pack or a pack of frozen peas on your knee for up to 30 minutes at a time. Avoid heat to your knee.
Compression: Wrap your knee with an elastic bandage or sleeve to restrict swelling, but make sure not to wrap your bandage too tightly as to cause swelling below the knee.
Elevation: Place a pillow under your knee when you sit or lie down to prevent further swelling. If there is significant swelling, keep your foot elevated above your knee and keep your knee above the level of your heart.
Ask your doctor about taking medications, but acetaminophen or ibuprofen may help relieve some pain or discomfort.
Runner’s Knee Physical Therapy:
Your physical therapist may suggest:
Rehabilitation exercises: Specific exercises can strengthen muscles around your knee and control limb alignment. Correcting inward movement of the knee during squatting is a primary goal.
Supportive braces: Knee braces and arch supports might be helpful.
Taping: Your physical therapist may show you how to tape your knee to reduce pain and help your movement.
Ice: Icing your knee after repetitive use may be helpful.
Low-impact activities: During recovery, you may want to restrict yourself to knee-friendly activities such as bicycling, swimming and running.
(Low Impact) Physical Therapy for Runner’s Knee
If you’re experiencing knee pain, it’s important to consistently do low-impact, strengthening exercises to enhance your quads, hamstrings and muscles surrounding your knee.
All of these exercises can be done on the floor or a yoga mat. The first exercise is just a simple straight leg raise for your hip and thigh. Tighten up your thigh and do a simple straight leg raise. When this exercise is done correctly, you are going to work your quadriceps as well as your hip flexor.
Move onto your side. Straighten your leg and raise from your side.
Move onto your stomach and do basically the same exercise. You are now targeting the back of your leg, your hamstrings and your glutes. Keep your knee straight and lift your leg about four or five inches.
Turn back to your side. You can challenge your inner thigh muscles which are very important for quad strength.
For the full video from Howcast, check out the video below.
Get Runner’s Knee Help and Treatment With Alexander Orthopaedic Associates
At Alexander Orthopaedic Associates, we are passionate about restoring your quality of life. If you consider yourself a weekend warrior and athlete who suffers from knee pain, let’s talk. Call us today or schedule an appointment online.