Patellofemoral pain syndrome (PFPS), also known as a runner’s knee, is common among runners and cyclists. It is also reported to be about 25%–30% of all injuries seen in a sports medicine clinic.
But it can be prevented!
So here are 8 tips on how to prevent Runner’s Knee.
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What is Runner’s Knee?
Runner’s knee is the common term used to describe any one of several conditions that cause pain around the kneecap, also known as the patella.
These conditions include anterior knee pain syndrome, patellofemoral malalignment, chondromalacia patella, and iliotibial band syndrome.
As the name suggests, running is a common cause of a runner’s knee. However, any activity that repeatedly stresses the knee joint can cause the disorder, for example, walking, skiing, biking, jumping, cycling, and playing soccer.
According to the Harvard Medical School, runners’ knee is more common in women than in men, particularly in middle-aged women. Also, overweight people are especially prone to a runner’s knee.
Runner’s Knee Symptoms
There are several possible underlying causes of a runner’s knee, and because of this variety, its symptoms can vary. Some symptoms are relatively common. Other symptoms are a result of an underlying knee condition.
Primary symptoms of runner’s knee may include:
- Pain in the front of the knee.
Misalignment of the femoral groove and the patella may cause pain around the front of the knee or the sides of the kneecap. - Knee crepitus.
- Pain worsens when moving.
- Knee swelling.
- Stiffness in the knee after rest.
Here are 8 Tips on How to Prevent Runner’s Knee:
1. Strengthen and Stretch Your Lower Body
Do exercises for strengthening and especially stretch your quads, calves, and hamstrings.
Strengthening your lower body will help to keep the knee stable while running.
Also, stretching helps to increase leg flexibility and reduce tightness.
Here are 10 exercises for a runner’s knee recommended by Healthline:
- Standing quad stretch
- Standing hip flexor stretch
- Straight leg lift
- Standing calf stretch
- Step up
- Clam exercise
- Wall slide
- Donkey kick
- IT band stretch
- Hamstring stretch
2. Proper Warm-up and Cool-down
Do a proper Warm-up before running and Cool-down after.
Warm-up
Running when the muscles are cold and the joints are stiff, can lead to a runner’s knee and other unnecessary injuries.
A proper warm-up includes the following 3 steps:
1) Dynamic warm-up to lubricate the joints
2) Technique exercises
3) Walking/Easy running
Cool-down
The post-run cool-down dramatically reduces the chances of running injuries including the runner’s knee. It relaxes the muscles and helps to eliminate lactic acid and other metabolic waste products from the muscles.
A proper cool-down includes two parts:
1) Jogging and/or walking
2) Static stretching
For information, doing static stretches improve your flexibility and range of movement. It also speeds the recovery by bringing more blood and oxygen to your muscles.
3. Try Not to Run on Hard Surfaces
Running on hard surfaces increases the impact force when your foot hits the ground and delivers more force to your joints. This may lead to a runner’s knee, so try not to run on hard surfaces like concrete.
4. Use Shoe Inserts If Needed
Use shoe inserts if you have problems that may lead to the runner’s knee.
If your runner’s knee is caused, even partially, by foot biomechanics, inserts (or insoles) for the runner’s knee can help.
The insoles’ support prevents the inward rotation of the knee that results from overpronation of the foot.
5. Gradually Increase Mileage and Intensity
The more miles you run, the more time the body needs for recovery and getting used to the training volume and intensity.
Listed below are 4 guidelines for gradual and consistent training:
- Increase the running distance slowly.
- A drastic increase in the weekly mileage can cause a runner’s knee and other injuries. For example, if you usually run 20 miles per week, you should not jump in one week to 30 miles.
- It is recommended not to increase the weekly mileage above 10% than the week before.
- However, the training progress should not be linear, cutting back mileage and intensity by 40% to 60% every fourth week may help to prevent the runner’s knee and any knee pain injury from becoming a severe injury.
6. Make Sure Your Shoes Have Enough Support
Running shoes are typically neutral and support (stability) shoes.
The support shoes have extra strength in the inner arch to help runners who roll their feet when running.
The arches and heels support force the body to get in posture and center the body correctly. Also, support shoes distribute body weight evenly on the foot.
According to research, running shoes that are suitable for you can help decrease the pressure put on the knees and help with knee pain.
7. Do Not Bend the Knee Past 90 Degrees
Repeated bending and kneeling can irritate the bursa on top of your kneecap. Therefore, avoid bending the knee while bearing weight and flexing the knee past 90°.
8. keep a Healthy Weight
In general, reducing excess body weight can help to prevent a runner’s knee.
Each step taken while running puts 3 to 8 times your body weight on each leg.
Additionally, extra pounds can cause mobility issues and throw your joints out of alignment.
Therefore, being overweight can cause unwanted stress on the knees.
Runner’s Knee Frequently Asked Questions
The most common runner’s knee (Patellofemoral Pain Syndrome) symptoms are:
1) Rubbing, grinding, or clicking the sound of the kneecap that you hear when you bend and straighten your knee.
2) Pain in and around the kneecap that happens when you are active. Or pain after sitting for a long time with the knees bent. This sometimes causes weakness or feelings of instability.
3) Kneecap that is tender to the touch.
To speed recovery from runner’s knee and relieve pain, you can:
1) Rest your knee when possible.
2) Ice your knee to ease pain and swelling.
3) Compression: Wrap your knee with an elastic bandage or sleeve to restrict swelling,
4) Elevate your leg on a pillow when you sit or lie down.
5) Do stretching and strengthening exercises, especially for your quadriceps muscles, calves, and hamstrings.
On average, it takes four to six weeks to recover from the runner’s knee (patellofemoral pain syndrome). However, it is individual and depends on the injury severity, so some runners may recover more quickly, while others take longer to heal.
Squat exercises can help build leg and hip strength, leading to more stable joints.
As long as you’re able to practice with minimal knee joint discomfort, it is safe to include squats in your exercise routine.
People with “runner’s knee” may find the most benefit in Wall Squats since squatting against the wall can help reduce the risk of putting unnecessary or incorrect pressure on the knees.
Post Images Credits:
- Image credit to Ryder Wear