What You Need to Know About Runner’s Knee

Article featured on WebMD

What Is Runner’s Knee?

Runner‘s knee isn’t just for runners, and it’s not one particular injury. It’s a broad term that describes kneecap pain that can result from many different problems. You might hear a doctor call it patellofemoral pain syndrome.

Runner’s knee causes pain at the front of the knee, around the kneecap (also called the patella). It‘s common in people who run, jump, or play sports that put a lot of stress on the knees. Some people also call it jumper‘s knee.

But it can also happen to people who don’t play sports. Your kneecap can get out of line, causing it to move incorrectly in its groove on your thighbone (the femur). This can wear down the cartilage, a smooth, slippery layer that helps your bones glide easily against each other. That can cause pain.

You might feel a dull ache in your kneecap. It may hurt when you climb stairs, jump, squat, or after you sit for a long time. Some people also notice popping or crackling sounds when they stand up or go upstairs.

Runner’s Knee Causes

Here are some common triggers for runner’s knee:

Overuse. Bending your knees again and again or doing lots of high-stress exercises, such as lunges and plyometrics (training that uses the way your muscles lengthen and shorten to boost their power), can irritate tissues in and around your kneecap.A direct hit to the knee. Falling or bumping your knee can cause runner’s knee.Your bones aren’t aligned correctly (malalignment of the kneecap). If any of the bones from your hips to your ankles are out of their correct position, including the kneecap, that can put too much pressure on certain spots. Then, your kneecap can slip out of place and cause pain.

Problems with your feet that affect how you move. One such issue is called hypermobile feet, where the joints in and around your feet move more than they should. Other problems, such as flat feet or feet that roll inward when you walk, can also lead to knee pain.

Weak or unbalanced thigh muscles. The quadriceps, the big muscles in the front of your thigh, keep your kneecap in place when you bend or stretch the joint. If they‘re weak or tight, your kneecap may not stay in the right spot.Chondromalacia patella. This condition happens when the cartilage under your kneecap breaks down. When your kneecap doesn‘t glide smoothly, it can cause pain in the front of your knee.

Runner’s Knee Symptoms

Runner‘s knee can show up during or after physical activity and may get worse with certain movements. You might notice:

• Pain at the front of the knee, especially around or under the kneecap
• Tenderness along the inner edge of the kneecap
• Swelling that appears after exercise
• Stiffness or pain when walking up or down hills, or after sitting for a long time
• Clicking, popping, or cracking sounds when you move your knee

How Runner’s Knee Is Diagnosed

To effectively treat your knee pain, your doctor needs to find out what caused it. They‘ll look at your knee, ask about your symptoms, and talk to you about your health history.

Your doctor may ask if the pain feels sharp or dull, and what makes it worse. They might press on your knee and watch how it moves when you walk, squat, or jump. This helps them check how well your knee moves, how strong it is, and where it hurts. They‘ll also look at how your knee lines up with the rest of your leg.

Sometimes, a physical exam is enough to tell if you have runner’s knee. If not, your doctor might order tests such as an X-ray or an MRI. In some cases, they may also use an ultrasound. They will try to rule out other problems, such as osteoarthritis (OA) or an unstable joint, that could be causing your knee pain.

 Runner’s Knee Treatment

For most people, runner’s knee gets better on its own with time, rest, and self-care. To help relieve your pain and speed recovery, you can:

Rest your knee. As much as possible, try to avoid things that make it hurt worse, such as running, squatting, lunging, or sitting and standing for long periods of time.

Ice your knee. This will help ease pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain goes away.Wrap your knee. Use an elastic bandage, patellar straps, or sleeves to give it extra support.

Elevate your leg. Use a pillow to raise it when you sit or lie down.Take an over-the-counter anti-inflammatory medicine, such as ibuprofen or naproxen. These nonsteroidal anti-inflammatory drugs (NSAIDs) help with pain and swelling. But they can have side effects, such as a higher risk of bleeding and ulcers. Use as directed on the label, unless your doctor says otherwise.Do stretching and strengthening exercises. These are especially important for your quadriceps muscles. Your doctor can recommend a physical therapist to teach you what to do.

Try arch supports or orthotics for your shoes. They may help with the position of your feet. You can buy them at the store or get them custom-made.

If these techniques don’t help with your knee pain, ask your doctor if you need to see a specialist, such as an orthopedic surgeon. It‘s rare, but you could need surgery for a severe case of runner’s knee. An orthopedic surgeon can remove or replace damaged cartilage. In extreme cases, they can fix the position of your kneecap to spread stress more evenly across the joint.Knee braces for runner’s kneeA knee brace gives your knee support and keeps it stable to prevent extra movement or added stress. Some people use them for runner’s knee. But research on their effectiveness has had mixed results.

There are several different types of knee braces. Some that you might use for runner’s knee include:

• Knee sleeves, which give you compression and a feeling of stability
• Patellar tracking orthoses, which have straps to help keep your kneecap from moving out of line. Some also have hinges on the sides for extra stability.
• Patellar straps, simple bands that use pressure to reduce strain on the tendon between your kneecap and shinbone

Knee braces are generally safe, but they can sometimes cause minor issues, such as skin irritation. A brace might not ease your symptoms or prevent injury. Talk to your doctor about what to expect and ask if other treatments might help.

When Will My Knee Feel Better?

People heal at their own pace. Your recovery time depends on your body and how serious your injury is.

While you get better, you need to take it easy on your knee. That doesn’t mean you have to stop all exercise. Just try activities that won’t strain your joints. For example, if you usually jog, try swimming instead.Whatever you do, don’t rush things. Resuming workouts too soon can cause more damage to your knee. Wait to return to your regular physical activities until:

• You can fully bend and straighten your knee without pain.
• You feel no pain in your knee when you walk, jog, sprint, or jump.
• Your affected knee is as strong as your healthy knee.

How to Prevent Runner’s Knee

You can’t always avoid runner’s knee, but you can lower your chances of getting it. Small changes in how you move or what you wear can help protect your knees:

• Keep your thigh muscles strong and flexible with regular exercise.
• Use shoe inserts if you have foot problems that may lead to runner’s knee.
• Make sure your shoes have enough support.
• Try not to run on hard surfaces, such as concrete.
• Stay in shape and maintain a weight that’s healthy for you.
• Warm up before you work out.
• Don’t make sudden workout changes, such as adding squats or lunges. Add intense moves slowly.
• Ask your doctor if you should see a physical therapist.
• If your doctor or physical therapist suggests it, try a knee brace when you work out.
• Wear quality running shoes.
• Get a new pair of running shoes once yours lose their shape or the sole becomes worn or uneven.

---

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm