A runners knee injury involves pain between the back of the patella and the femur (thigh bone). Runners, cyclists, basketball players and other athletes are most at risk of this condition. Another name for runners knee is patellofemoral pain syndrome (pfps).
The onset of runners knee can be gradual or the result of a single incident. It often occurs in response to a sudden increase in training intensity.
In other cases, it is an overuse injury due to excessive stress on the knee over a long time.
Causes Of Runners Knee
Some of the key causes of this condition include the following:
A structural defect in the knee. This can include, for example, the kneecap being positioned too high in the knee joint;
The way an individual walks or runs. For example, walking or running with the feet rolling inwards while the thigh muscles simultaneously pull the kneecap outward;
Excessively tight hamstrings or Achilles tendons;
Inadequate foot support;
Knee injury;
Excessive training or, as mentioned above, a sudden increase in training for which the knee is unprepared.
Runners Knee Risk Factors
You are more at risk of experiencing runners knee pain if you:
Are overweight;
Do not properly stretch or warm up before starting physical activities such as running;
Wear old footwear, or shoes without adequate arch support;
Symptoms
Some of the common symptoms of runners knee include the following:
Pain around the front of the knee (anterior knee pain) and specifically around the kneecap. This pain usually intensifies during periods of running, jumping or other physical activity involving knee bends. Those affected may also experience an increase in pain severity after sitting for an extended period with bent knees;
Along with the pain, there may be a feeling of weakness or instability in the knee;
Affected individuals may also hear or sense a rubbing, clicking or grinding in the kneecap when flexing or extending the knee;
Those who think they are experiencing some or all of the above symptoms should seek medical advice from a healthcare professional. For this type of injury, a sports medicine doctor should be preferred.
Diagnosis
To diagnose the injury, a doctor will usually need to conduct a physical examination of the injured knee. He or she may also need to check the patient’s health history.
X ray scans may also be needed to assess the extent of any hard or soft tissue damage inside the knee.
Treatment Of Runners Knee
A doctor will usually suggest the following R.I.C.E. based treatment strategy for runners knee:
Resting, by temporarily refraining from physical activity that requires knee bending;
Applying Ice or a cold compress to the knee to control the pain. Ideally, the patient should do this for periods of 20-30 minutes and at intervals of 2-3 hours;
Applying Compression to the knee by wearing a knee strap just below the patella. This wil help to improve blood circulation through the knee. Alternatively, the patient can use an elastic bandage to apply compression to the painful area;
Elevating the knee above heart level whenever possible (e.g. when lying or sitting down). This will improve drainage of stale blood from the site of the injury. It will also promote its replenishment with fresh oxygen and nutrient rich blood.
In addition to these treatments, doctors may recommend:
Using an over the counter pain relief medication such as Ibuprofen for additional pain relief;
Referral to a physiotherapist who can devise a program of stretching and strengthening exercises for the muscles around the knee;
If the runners knee may be due to gait related problems or flat feet, using shoes with improved arch support. A podiatrist may also be able to design custom arch supports to treat this type of problem.
How Can Runners Knee Be Prevented?
Physically active individuals will naturally want to know if there is a way to prevent the recurrence of this condition. It may not be possible to completely eliminate the risk of its return. However, the following precautions will help to reduce this possibility:
Trying to change your style of running so that you are leaning forward with your knees always somewhat bent;
Maintaining an ideal body weight;
Always use shoes with adequate arch support and avoid wearing old or worn out shoes while you exercise;
Trying to always stretch and warm up properly before you start your work out;
Increase your activity intensity gradually and do not be over ambitious in setting your exercise goals.
