What is Runner's Knee?
Runner's knee (Patellofemoral Pain Syndrome) is a dull pain or aching sensation around or in front of the kneecap (patella), where the knee connects with the lower end of the thighbone (femur). Runner's knee is not an injury that only affects runners, but anyone whose physical activity involves repetitive movements that put stress on the knees, including running, squatting, or climbing stairs.
Causes:
- Structural defect.
- A certain way of walking or running.
- Malalignment of the kneecap.
- Excessive training or overuse.
- Injury or trauma.
- Weak thigh muscles.
- Tight hamstrings.
- Tight Achilles tendons.
- Poor foot support.
- Walking or running with the feet rolling in while the thigh muscles pull the kneecap outward.
Symptoms:
- Pain in and around the kneecap that happens when you are active.
- Pain after sitting for a long time with the knees bent.
- Rubbing, grinding, or clicking sound of the kneecap that you hear or feel nwhen you bend and straighten you knee.
- Kneecap that is tender to the touch.
-
Always talk with your healthcare provider for a diagnosis.
Solutions:
- RICE Method (Rest, Ice, Compression, Elevation).
- Strengthening exercises.
- Stretching exercises.
- Being fit for a proper running/walking shoe can correct over-pronation and can prevent knee pain. If your runner's knee is caused by excessive pronation, we suggest a stability or motion control shoe.
- Insoles. We suggest Superfeet insoles to provide stability to the heel in the shoe, improving balance and biomechanical aloignment.
- Kinesiology tape.
- Warm up before physical activity.
- Stretch before and after physical activity.
- Increase physical activity gradually.
- Wear appropriate shoes for physical activity.
Connect With Us
See the latest from Fleet Feet Columbia