Runners Knee
What Is Runners Knee?
Runners Knee is the term given to a condition called Patellofemoral Pain Syndrome. It is when the underside of the kneecap becomes irritated making it painful to put weight through that kneecap in activities such as running. As there are many runners in Edinburgh and East Lothian, it is the type of knee pain that we see most of at The Physiotherapy Place.
How Do I Get Patellofemoral Pain Syndrome?
The kneecap is a floating bone that is embedded in the thigh (quadriceps) muscle. It has thick cartilage on the underside which is great for absorbing force every time that we bear weight through that leg. When we do this the kneecap gets pulled into a groove in the underlying thigh bone and then slides up and down. Ideally the kneecap sits centrally in the groove so that the force distribution in equal throughout its surface, but if something causes it to be pulled off track then part of the cartilage will be prone to breakdown as it is overloaded. If this process continues then overtime the cartilage will become more damaged and will eventually become painful.
How Do You Fix Runners Knee?
It is essential to discover what has caused the kneecap to slide off track as fixing this is crucial for a satisfactory outcome. I always assess the whole lower body searching for what might have created this misalignment. Once this has been corrected then the cartilage has a chance to settle down. Normally Runners Knee requires a period of rest from the aggravating activity and a specific stretching and strengthening program can be done so that when running resumes the injury doesn’t recur.
How Long Does It Take To Heal?
This depends completely on the degree of damage to the kneecap. Caught early, Runners Knee can be something that settles in a matter of weeks but on the flip side if it has been building up beneath the surface for a while before you feel the pain, then it can take several months to make a full recovery.
Is Runners Knee Serious?
Yes it can be as it isn’t usually something that you can run through. Some soft tissue injuries get less sore as you warm up so that you can continue to exercise on them but as anyone who has had Runners Knee will tell you, the pain from this stops you in your tracks immediately. However it is usually an injury that settles down and recovers without the need for further intervention such as surgery, and once it has gone it doesn’t normally recur.
Can You Still Run With Runners Knee?
If the damage is significant then you will find it too painful to run with this. Pain in your knee will be your guide as to when you can return to running i.e if you can run without pain then it is okay to resume running.
What Are The Best Exercises To Do?
There will be important stretching and strengthening exercises that you will need to do as part of your rehab plan. These will be individual to you depending on what areas need addressed. Low impact cardiovascular exercise like cycling and swimming are generally good to do but if there is any pain in the knee whilst doing these then that exercise should be stopped straight away.
What Should I Avoid?
Any exercise that causes pain in the knee. If walking causes pain then you should try to limit that to only what you need to do until the knee settles. The most common aggravating factor is walking or running downhill or down stairs so this should be avoided where possible too.
What Will A Physio Do?
A physiotherapist will diagnose the injury and identify any muscle imbalances that have caused the kneecap to become irritated. Treatment will involve:
release of any muscle tightness with soft tissue release and dry needling
an exercise program including pain-free strengthening exercises can be commenced as early as possible.
stretching adjacent areas that are contributing to the problem like the back or hip
additional techniques such as taping can be very effective when returning to running
You will be safely guided through your rehab program and your return to action in a manner that should reduce the chances of re-injury.