What is Runner’s Knee?
One of the most common injuries runners deal with is knee pain. If you are a runner, there is a high chance you have dealt with or have heard other runners discuss the injury of “Runner's knee”. Runner’s knee, medically known as patellofemoral pain syndrome (PFPS), is a common injury among runners and athletes involved in activities that require repetitive knee motion. Runner's knee refers to a broad term encompassing several conditions that cause pain around the kneecap and the front of the knee joint. Patellofemoral pain syndrome specifically involves pain and discomfort around the kneecap and the surrounding structures.
Do I have Runner’s Knee?
The main signs and symptoms of runner’s knee are as follows:
Pain around or behind the knee cap, particularly during activities that involve bending the knee, such as running, squatting, or climbing stairs
Swelling or inflammation around the knee joint.
Increased pain with prolonged sitting or descending hills or stairs.
Grinding or popping sensations when moving the knee.
Stiffness or aching in the knee, especially after periods of inactivity.
How Do You Get Runner’s Knee?
There can be several causes to runner’s knee, but here are the main culprits:
Overuse: Engaging in repetitive activities such as running, jumping, or cycling without proper rest or gradual progression can strain the knee joint and surrounding structures.
Muscle weakness or imbalance: Weakness in the quadriceps, hamstrings, or hip muscles can lead to poor tracking of the knee cap, causing increased stress on the knee joint.
Biomechanical issues: Abnormalities in the arches of the foot, leg alignment, or hip mechanics can alter the way forces are distributed through the knee joint, predisposing individuals to runner's knee.
Improper footwear: Wearing shoes that lack adequate support or cushioning, or those that do not fit properly, can contribute to knee pain and discomfort during physical activity.
What Should I Do if I have Runner’s Knee?
If you think you are dealing with runner’s knee, you can still continue to exercise as long as you do activities that minimize the pain. If the exercise causes moderate to severe pain, you should stop or alter the movement. You should decrease your overall training load in order to allow for tissue healing. Strength training is very important for improving your running mechanics in order to reduce pain and to prevent re-injury. Lastly, you should see a physical therapist so that they can help give you a tailored plan to keep you running and help you stay on track towards your goals!
Common Treatments
Dry Needling: Decrease pain and inflammation in order to accelerate tissue healing
Soft Tissue Mobilization/Scraping: Improve tissue mobility and release trigger points that may be increasing tension on the knee cap
Strength and Mobility Training: Correct any imbalances and improve your hip stability to decrease the load going through your knee
Shockwave therapy: Increases blood flow and reduces pain especially for chronic conditions
Here at Atomic Physical Therapy, we work with runners every day helping them to rehab their injuries, achieve their goals, and stay healthy! If you are dealing with a nagging injury, contact us today to get started on your journey to healing!
Written by Dr. Olivia Covin, PT, DPT
