[vc_row][vc_column][vc_column_text]Almost all runners (and non-runners) have heard at least one person say, “
Running is bad for your knees,” despite the fact that there has been an abundance of evidence debunking this myth. That said, runners can indeed experience knee pain while running, which can escalate into a knee injury.
One of the most common knee injuries in runners is aptly called runner’s knee. Runner's knee can develop gradually or come on rather quickly, and it can happen to runners of all experience levels.
Fortunately, understanding the causes of runner's knee can help reduce the risk of this injury and even if you’re already dealing with this condition, it's possible to get back to pain-free running.
Keep reading to learn the risk factors and how to treat runner's knee.
What is Runner’s Knee?
Runner’s knee is the common term for a condition known as patellofemoral pain syndrome (PFPS). As the medical term describes, runner’s knee involves pain under or around the kneecap (patella).
This pain may be accompanied by a grinding sensation because it often stems from problems with how the kneecap is tracking on the thigh bone (femur, hence
femoral).
As such, the symptoms of runner's knee are often worse during activities that cause the knee joint to bend, especially under a load, such as:
- Running
- Jumping
- Hopping
- Going up or downstairs
- Squatting
- Kneeling
Depending on the severity of the injury, there may also be pain in the knee after sitting for a long time.
Walking can even become painful with runner’s knee if the condition goes untreated or you try to run through it.
What Causes Runner’s Knee?
Runner’s knee is usually caused by abnormal tracking of the patella (kneecap) in the trochlear groove of the femur. This is why there can be a clicking or grinding sensation when the knee is loaded.
There are several risk factors or reasons why this misaligned tracking of the kneecap can occur and
research suggests that the cause is often multifactorial.
Below, you find the common causes of patella tracking issues, which can increase the risk of runner’s knee:
Malalignment of the knee joint or lower extremity
Any type of problem with the structural alignment of your lower extremity or can situate the kneecap in the wrong place relative to the groove on the thigh bone where it’s supposed to sit.
Examples include:
- Overpronation
- Leg length discrepancies
- A large Q angle (the angle the thigh makes from the width of the hips down to the knee)
- Rotational deformities of the hip or knee, such as femoral anteversion and genu varum
Muscular imbalances in the leg muscles
Most sports rehab professionals believe that muscle imbalances are the most common cause of runner’s knee—or at least one of the biggest risk factors for runner’s knee. Muscular imbalances and/or tightness in certain muscle groups around the knee can pull the kneecap one direction or the other, causing the kneecap to be out of its proper alignment.
Based on current evidence, weakness in the quads (specifically the vastus medialis obliquus (VMO)) relative to the lateral quad muscles or weakness in the hip abductor and external rotators misalign the patella, are the most common muscle imbalances or weakness that can tilt or misalign the kneecap.
Tight muscles or poor flexibility
Studies show that tightness in the muscles and fascia around the knee can cause compress the kneecap in the trochlear groove of the femur. This can cause pain and friction when you bend your knee.
Lastly, overtraining, wearing unsupportive footwear and a high BMI are also risk factors for runner’s knee.
How to Fix Runner’s Knee
The best runner’s knee treatment plan will not only treat the symptoms of runner’s knee, but also the underlying cause.
Treating the symptoms of runner’s knee
Like many running injuries or musculoskeletal injuries, managing the pain from runner’s knee is best addressed with the RICE protocol:
- Rest: Taking time off from running will give your tissues time to recover. You may be able to do cross-training workouts like cycling, swimming, elliptical training and water jogging as long as these activities don’t cause pain.
- Ice: Cold compress can reduce inflammation and pain
- Compression: A knee brace can provide some additional support to the knee joint. There are also braces for runner’s knee, including a basic strap, that help guide the patella and keep it in its normal spot. These may or may not be helpful for you.
- Elevation: Elevating the knee can reduce swelling.
Your doctor might recommend anti-inflammatories like ibuprofen. Alternatively, you might try natural anti-inflammatories like
tart cherry supplements and turmeric (
curcumin supplements).
Treating the causes of runner’s knee
Generally, there’s not much you can do about structural issues. However, orthotics and stability running shoes can potentially help with overpronation.
The good news is that muscular imbalances and weaknesses can be resolved with targeted strengthening exercises. For example, if you have muscle imbalances like weak hip abductors or weak VMOs, strengthening these muscles can potentially help prevent runner’s knee or get you back to running.
Examples of exercises to strengthen the gluteus medius and hip abductors include:
- Side-lying leg raises
- Clam shells
- Donkey kicks
- Resistance band lateral walks
- Glute bridges with a resistance band around your thighs
Exercises that strengthen the VMO include things like:
- Straight leg raises
- Squats with a band around your thighs
- Single-leg balance with the knee slightly bent
- Split squats
For tight muscles, consider
foam rolling, using a massage gun and stretching.
Finally, make sure to examine your training and be mindful about not increasing your mileage too fast. Running on softer surfaces may also be helpful.
Because the causes of runner’s knee are varied and often involve a combination of the risk factors described above, it is highly recommended to work with a physical therapist to get a personalized treatment protocol.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="183042" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1741957375695{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/universal-u-mobility-bone-support"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="183041" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1741957387152{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/momentous-collagen-peptides-nsf-certified-for-sport-informed-sport-certified-30-servings"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="183040" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1741957399913{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/eu-natural-primal-move-turmeric-boswellia-joint-mobility-support"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
