Runner’s Knee: Causes, Symptoms, and How To Get Back on Track

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If you've been running regularly and suddenly start feeling pain around your knee, you might be dealing with a common issue known as "runner's knee." In our latest YouTube video, we break down what runner’s knee is, why it happens, and how physical therapy can help alleviate pain and keep you moving.

What Is Runner’s Knee?

Runner’s knee, or patellofemoral pain syndrome, is a term that describes pain around or behind the kneecap, typically caused by repetitive strain on the knee joint. It’s common in runners, hence the name, but it can also affect athletes and active individuals who participate in activities with high impact on the knees, like cycling, squatting, or hiking. The pain usually worsens with activities such as going up or down stairs, sitting for extended periods, or, of course, running.

Symptoms of Runner’s Knee

In the video, we discuss some common symptoms that may indicate runner’s knee:

Aching or dull pain around the kneecap, especially during or after activity.

Swelling or tenderness in the knee area.

Grinding or popping sensations when bending or straightening the knee.

Pain during activities that require knee bending, such as walking up and down stairs or sitting for long periods.

These symptoms might start as mild discomfort but can become more persistent if not addressed, leading to more strain on the knee joint and possibly causing long-term issues.

Why Does Runner’s Knee Happen?

Runner’s knee typically stems from a combination of overuse, muscle imbalances, and biomechanical issues. Some of the most common causes we talk about in our video include:

Overuse: Repetitive motion and high-impact activities put stress on the knee, wearing down cartilage and soft tissues around the joint.

Muscle Imbalances: Weakness or tightness in the quadriceps, hamstrings, glutes, or calves can place added pressure on the knee, leading to improper movement patterns and increasing the risk of pain.

Poor Form and Technique: Running form or improper alignment while walking, standing, or performing certain exercises can also contribute to knee strain.

Foot Structure: Flat feet or pronation (rolling inward of the foot) can cause poor knee alignment, which may contribute to runner’s knee.

How Physical Therapy Can Help with Runner’s Knee

The good news is that physical therapy can be very effective in addressing the root causes of runner’s knee, helping to reduce pain and prevent future issues. In our video, we cover some of the strategies we use at PAR 5 Physical Therapy to help patients overcome runner’s knee, including:

Strengthening Exercises

Building strength in the muscles around the knee, particularly the quadriceps, hamstrings, and glutes, is key to alleviating pain and improving stability. Stronger muscles help absorb the impact of running, taking pressure off the knee joint. Exercises like squats, step-ups, and leg raises are often part of a targeted plan to build knee support.

Mobility and Flexibility Work

Tight muscles can pull on the knee joint, worsening pain and limiting movement. Stretching the quadriceps, hamstrings, and calf muscles, as well as working on hip mobility, can help ease tension on the knee. Our video demonstrates specific stretches and mobility exercises that promote a healthier range of motion, enabling you to run more comfortably.

Correcting Biomechanics

Poor running form or faulty alignment can place extra stress on the knees. In physical therapy, we focus on assessing your movement patterns to identify any misalignment or gait issues. We might recommend adjustments to your form or running cadence that could help decrease knee pain over time.

Balance and Proprioception Exercises

Improving your balance and proprioception (body awareness) is crucial for knee stability, particularly on uneven surfaces or during quick changes in direction. Exercises like single-leg stands and lateral movements can boost your knee’s resilience, making you less likely to develop or aggravate runner’s knee.

Gradual Return to Activity

Rest is essential for healing, but completely stopping activity isn’t usually necessary. Instead, physical therapy emphasizes modifying your activity to allow healing while maintaining fitness. We guide you through a safe and gradual return to running, incorporating techniques to reduce knee strain while gradually increasing your running distance.

Key Tips to Prevent Runner’s Knee

In addition to treatment, our video covers some tips for preventing runner’s knee from developing or recurring:

Warm Up Properly: Begin each workout with a proper warm-up that includes dynamic stretching, activating muscles to prepare them for impact.

Wear Supportive Footwear: Ensure your shoes provide adequate support for your arch type and are appropriate for running.

Increase Mileage Gradually: Sudden increases in running volume or intensity can put added stress on the knees, so aim for a gradual build-up.

Focus on Form: Proper running form, with attention to knee alignment and foot placement, is crucial for reducing knee strain.

Cross-Train: Incorporate other low-impact activities, like cycling or swimming, to give your knees a break from high-impact forces.

When to Seek Professional Help

If you’re experiencing persistent knee pain that doesn’t improve with rest or self-care, it’s important to consult a professional. Our team at PAR 5 Physical Therapy is experienced in treating runner’s knee and helping patients recover from knee injuries. With our one-on-one sessions, we’ll work with you to design a personalized plan that targets your specific pain points, strengthens your knee joint, and prevents future injuries.

Check Out Our Video for More Insights

Runner’s knee can be frustrating, but with the right approach, you don’t have to let it sideline you. Head over to our YouTube channel to watch the full video, where we dive deeper into each aspect of runner’s knee and provide demonstrations of effective exercises to manage and prevent it. Remember, small adjustments can make a big difference in how your knee feels, and we’re here to support you every step of the way.

PAR 5 Physical Therapy specializes in helping active individuals in Morris County, NJ get back to exercising and working out pain-free without taking time off or relying on injections/pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.

If you’re dealing with anything, big or small, and you have questions, just call/text 973-490-4955.