What is Runner’s Knee?
By Steven Bae RMT
Is knee pain affecting your ability to run? Whether you are a novice or avid runner, one of the most common injuries sustained while running is Patellofemoral Pain Syndrome, more commonly known as Runner’s Knee.
Runner’s Knee is a musculoskeletal condition characterized by pain surrounding the knee cap. The pain and discomfort is generally felt from the tendons of the quadriceps, and within the knee joint itself. Despite the name, the cause for runners knee may not always be from the knee. Pre-existing hip or ankle dysfunctions can cause compensatory movements that lead to knee pain.
(Image by Freepik)
What causes Runner’s Knee?
Common causes of Runner’s Knee could be due to the following;
- Repetitive/Over use of the knees. Excessive running, jumping, or work stress on the knees.
- Drastic or sudden introductions to activity. Starting a new routine or a program is always encouraged, but abrupt changes in intensity and type of activity may induce pain and stress in the knees.
- Weak and tight muscles around the knee. Dysfunctions in any of the 4 quadricep muscles, and Iliotibial band can cause dysfunctional patellar tracking leading to runner’s knee over time. Hamstrings, glutes, and calf tightness can also contribute this condition.
- Natural anatomical presentation. Though less common, due to the unique shape of the patella bone, certain individuals with pre-existing deformities may cause chronic discomfort in the knees over time. This can be caused by an improperly healed patella from an old injury leading to malalignment.
Can Massage Therapy Help?
Soft-tissue massage techniques can help relieve the muscle tension built up around the knee, promoting muscle lengthening and reducing the pain and discomfort. Allowing your massage therapist to assess can help where the underlying cause is and help narrow down where you may benefit from more treatment. Some techniques involve compression, stretching, or strengthening of the muscles in the treatment plan.
What should be avoided with this condition?
To manage runner’s knee, modifying or reducing the repetitive movement aggravating it becomes vital to the recovery process. Your rehabilitation may involve reducing intensity, frequency, and the load on the knees during activity and rest.
How long does it take to recover?
Depending on the severity of your condition, recovery may range from a few weeks to several months. With managing runner’s knee, a balanced lifestyle between rest and modified activities of daily living will offer you the highest rate of recovery success. Open communication with your therapist will help set realistic recovery expectations and guide you to the best course of action for treatment.
What are some safe home exercises I can do for Runner’s Knee?
Progressive exercise routines that incorporate a healthy combination of stretching and strengthening the lower body will help reduce symptoms of pain and discomfort. Here are a select few that are very accessible to do at home.
Gentle stretches for Quadriceps and Hamstrings to promote muscle lengthening and flexibility.
- Standing Quad stretch: Bend one knee back and hold at the ankle with your hand. Support your balance by grabbing a support ledge or wall. Hold the stretch for 30 seconds, and repeat until desired.
- Lying Hamstring Stretch: Lie on your back and lift your stretching leg. Grasp behind the thigh near your knee with both hands. Pull the knee close to the chest. Execute by extending the knee while maintaining the knee close to the chest. Hold stretch for 30 seconds, and repeat until desired.
Hip and core strengthening exercises to help maintain stability and reduce the load on your knees.
- Chair Assisted Squat: Grab a chair without wheels, and place it against a wall. Start your position with your feet shoulder-width apart. Maintain a neutral spine as you slowly move down to sit on the chair. Stand back up as soon as you feel your hips touching the seat. Repeat for 10 reps, or as desired.
- Crunches: Lie on your back with your knees bent and lower legs placed on an elevated surface, such as a chair or a bench. Place your hands behind your neck. Flex your waist while keeping your lower back on the floor and raise your torso off the floor as high as possible. Slowly descend until the shoulders touch the floor. Repeat for 10 reps, or as desired.
If you or someone you know is suffering from knee pain, professional care combined with thorough assessments and manual therapy can help you get back to moving comfortably. At The Physio Approach, our team is dedicated to creating a personalized treatment plan tailored to your individual needs. We are committed to supporting you with expert care and consistent feedback to ensure your treatment is effective and successful every step of the way. Book an appointment with us today!