Who Wants Runner's Knee? - Functional Performance Physical TherapyFunctional Performance Physical Therapy

Who Wants Runner’s Knee?

Runner’s Knee sounds like it’s desirable, but if you are a seasoned runner or a newbie with knee pain, you don’t ever want to hear that you have been diagnosed with Runner’s Knee. Along with Jumper’s Knee and IT Band Syndrome, it’s the top 3 most common causes of knee pain among runners. Runner’s knee is known as Patellofemoal Pain Syndrome (PFPS) in the medical field.

PFPS occurs when the knee cap does not track correctly and rubs on the thigh bone underneath called the articular cartilage. Subsequently, rubbing the 2 bones causes irritation or damage to the cartilage, ultimately resulting in pain.

Causes include overuse, kneeling, high impact through the knee (falling), muscle imbalance or weakness of knee and hip muscles, and aggressive training.

Pain is usually located the front, under, or around the knee cap. Swelling may also occur after exercise. And it’s usually exacerbated by walking up and down hill, and after sitting for a prolonged period of time

Because PFPF is considered a syndrome (collection of symptoms), there are multiple ways to prevent and treat. The first step is to identify the cause, which is determined by a comprehensive examination of the whole body and understanding history of the symptom. Based on the exam, strengthening and stretching imbalanced soft tissues such as tendons and muscles of quadriceps and hip muscles.tu

Prevention and Treatment

Stretching and foam rolling the hamstrings, quadriceps, Tensor Fasciae Lata (TFL), Gluteus Medius

Strengthening the Gluteus Medius and your core by performing single leg dead lift, single leg bridge, and side step walk with resistance band around ankles

Patellar tracking brace or taping may help to track the knee cap correctly

Reduce inflammation by using ice and rest, and avoid kneeling, lunges, deep squats, and repetitive steps

Wear proper running shoes and/or inserts

Modify the volume and intensity of training

Running analysis to determine if your form is the root of the pain

Download Our Free Guide Below

Conclusion

Runner’s knee can be fixed; however, resting will only decrease inflammation and not address the root of the problem. Get back to doing what you love to do by following the steps above. I work with people with knee pain and help them return back to normal function and sports quickly by preventing injuries and proactively identifying and addressing the causes of knee pain. If you are currently suffering from knee pain and want help immediately or have any questions, visit us at www.fpphysicaltherapy.com.