Understanding Runner’s Knee
Runner’s Knee is a very common complaint we hear about in (you guessed it…) runners! It’s official name is patellofemoral pain syndrome, but basically it causes pain behind the knee cap during loading exercises such as running, jumping or squatting. Keep reading to find out a little more!
Photo: Pinterest
What causes Runner’s Knee?
We most commonly see this when runners increase their load too quickly, eg:
Signing up for their first half marathon and your runs get longer
Starting to train for a triathlon
Sudden increase in speed work (maybe you’re trying to improve your 5km time)
Taking up a new sport, such as netball or basketball where there’s lots of jumping involved
There are also some non running-related scenarios too. These include:
Moving into a house that has stairs (when your previous one didn’t)
New parents who are getting up and down from the floor (or kneeling at the bath) more frequently now they have a baby
Starting a sedentary desk job, when you’re not used to prolonged sitting
Muscle imbalances (especially the glutes)
What are the symptoms?
The main thing we see and hear about is a dull ache around the knee cap. It often worsens with stairs, prolonged sitting (especially on low chairs or couches), kneeling and running either longer distances or at a faster pace.
You may experience some swelling too in acute cases.
What can I do about it?
The most important factor is to reduce the load you’re putting on your knees! This will help the aggravation and inflammation calm down.
This might involve running shorter distances, take a short break from speed work, bath your baby in a portable bath on the kitchen bench, rather than kneeling on the floor next to the bath.
It’s not a forever change! It’s just temporary to let the pain settle so we can focus on strengthening your muscles and re-introducing the load gradually.
Photo: Pinterest
What about Physio Treatment?
Physiotherapy plays an important role, as we can help guide you through the knee pain. Every case of Runner’s Knee is different and your triggers may be different to others.
We can use hands-on treatment (such as dry needling, myofascial release and trigger point therapy) to reduce the pain, tightness and swelling. We can also give you exercises to begin strengthening the muscles around the knee, without causing further aggravation.
Longer term, we look at the underlying cause of why it happened in the first place and address any muscle weaknesses further up or down the kinetic chain.
Physiotherapy not only keeps you running with your injury (yes it’s possible with most injuries), but also prevents your pain from coming back in the long term.
Thanks for reading!
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If you need some help and guidance, feel free to book online to come and see us! We look forward to helping you reduce your knee pain here at Sunny Side Physio!