There’s general knee pain, and then there’s runner’s knee, and both aren’t fun. Many athletes and recreational runners will experience some type of knee pain in their lives, the severity of which will vary. However, in today’s fast-paced world, it is essential to know the differences between the two to effectively diagnose runner’s knee, treat your symptoms or prevent it from occurring in the first place.
Understanding Runner's Knee
Patellofemoral (puh-tel-o-fem-oh-rul) pain syndrome, or as it is commonly known, runner’s knee, is the feeling of pain, usually at the front of the knee, around the patella or kneecap. While not necessarily a common ailment, it tends to occur more frequently in highly active people, including athletes, long-distance runners, or those who place an unusual amount of stress on their joints on a regular basis.
While many cases of runner’s knee are mild, with sufferers experiencing symptoms that go away on their own, this specific type of knee injury can require surgery, physical therapy, or rehabilitation to recover fully in more severe cases. The pain associated with runner’s knee has been shown to increase during strenuous activity, like running, walking, and squatting, or after sitting for long periods of time.
What Can Cause Runner's KNee?
The pain associated with runner’s knee is often the result of inflammation caused by the irritation of soft tissues within the knee. It can also result from torn cartilage or strained tendons in the joint lining. There are several inflammatory causes for runner’s knee pain, including:
Overuse –– simply using your joints extensively and without proper protection during running or jumping can strain your knees extensively, resulting in irritation under the kneecap.
Injury or trauma –– a break-in, partial or total dislocation of the kneecap that is not treated or does not heal properly has been linked to persistent runner’s knee pain.
Flat feet –– irregular arches within the feet, where much of the pressure on knee joints originate, can cause or increase runner’s knee pain.
Surgery –– even routine and minor knee surgery has been shown to increase the risk of patellofemoral pain in certain patients.
Muscle weakness –– when the muscles around the hip and knee joints (specifically the thigh muscles) aren’t aligned with the patella, bone-on-bone rubbing can result. Improper squatting and leg exercises performed for extended periods have been linked to runner’s knee as well.
Arthritis –– major chronic muscle and bone deficiencies, including arthritis, tend to worsen the symptoms of patellofemoral pain.
Improper stretching –– failing to adequately stretch your joints before extensive workouts or long-distance walking or running is commonly attributed to runner’s knee pain.
Symptoms of Runner's Knee
The most common symptom associated with runner’s knee is a dull, constant, aching pain in the front of the knee. This pain can is often exacerbated during or after strenuous activity, including
- While climbing or descending stairs
- When kneeling or squatting
- While running or jogging
- When standing up or sitting down
- During extensive periods of sitting with a bent knee
Aside from pain, additional symptoms can include mild to extensive swelling, discoloration of the knee, and a noticeable grinding or popping sound as the knee is bent.
How to Prevent Runner's Knee
There are several different ways to prevent runner’s knee from developing, even if you have placed extensive stress on your knees for years as an athlete or bodybuilder.
Stay Active and Fit
Ensuring that your overall health remains optimal is ideal for maintaining strong joint, muscle, and bone health. Carrying around excessive body weight has been shown to have lasting and damaging effects on joints like the knees and hips. Even light jogging can put up to twice the amount of stress on your knees as walking, so keeping your body healthy is essential for runners.
Starting a meal plan, which includes a nutrient and protein-dense diet under the care of your physician, is a great place to start. Don’t forget to drink water too!
Increase Training Gradually
A sudden sharp increase in your workout can damage muscles, tendons, and joints. Adding weight to your lifts gradually creates stronger, more effective strength training. Consider starting with bodyweight training before getting into weights, especially if you have just begun your recovery from a knee injury.
Work with a Trainer or PT
Getting advice from a professional is always a great idea. Personal trainers, or physical therapists, can provide exercises specifically designed to help you correctly navigate your workouts. Focus on jumping and running exercises that help to strengthen your outer hip muscles but not at the expense of joint movement. This type of activity will help keep your knees in the proper position when squatting or landing jumps.
Stretch Habitually
Before any activity, warm up the body with about five minutes of light activity, followed by dedicated stretching. Even the most straightforward stretching exercises before an extensive workout or long-distance jog can increase flexibility and help prevent joint damage.
Buy Proper Shoes
This is especially true for those with flat feet. Running or working out in improper footwear can result in increased wear and tear on your joints. Select shoes that are made for running, fit well, and provide ample foot support and shock absorption.
How to Treat Runner's Knee
To be properly treated for runner’s knee pain, talk to your doctor. Given your specific situation, they can assess and tailor the best treatment plan available. Any of these additional measures can also support treatment and recovery:
Use an Unloader Knee Brace
These discreet, lightweight knee braces help to “unload” pressure from the affected knee, alleviating pain and allowing users to go about their day without symptoms. An unloader knee brace can be a great tool for both recovery and long-term stability.
Perform Strengthening Exercises
As with any type of joint pain, stretching and strengthening exercises help lubricate the muscles while preventing stiffness that can result in ligament and tendon tears during periods of activity.
Apply Ice Packs
Icing the joint when experiencing runner’s knee flare-ups can help reduce pain and swelling. Apply a dedicated pack (or even a bag of frozen vegetables) to the area for up to 30 minutes. Regarding runner’s knee, ice, NOT heat, is the best option.
Elevate Your Impacted Leg
Resting the knee (at a height above the body’s heart) and keeping your leg elevated when sitting or lying down will help alleviate significant swelling and give the joint the rest it needs to heal.
Utilize Certain Medications
Speak to your doctor about specific medications for runner’s knee. But simple, over-the-counter pain relievers like acetaminophen, ibuprofen, and aspirin should suffice in moderation. For more serious cases, knee injections can be a temporary or long term solution.
As a last resort, if the cartilage in either knee is too severely damaged or if the patella needs to be replaced, your doctor may recommend surgery to alleviate pain and address the underlying issues. It’s best to consult your doctor before trying to treat your knee pain yourself.
Don't Let Runner's Knee Slow You Down
Runner’s knee can be a debilitating and troubling ailment that leaves lasting effects on the body. Now that you know what causes patellofemoral pain syndrome, you can better prepare yourself and your body to avoid it.
If you are interested in an unloader knee brace to aid your recovery or act as a prevention tool, contact our team for a consultation to learn more about the Ascender and how we can help.
