Runner’s Knee: Stride to reach your goal

Being fit and active is the new black. For most of us, participating in sport and recreation is of uttermost importance to our physical and mental wellbeing. Much of our precious spare time is devoted to being active, with running being an activity of choice for many people. It is no wonder, considering the increased access to community and charity fun runs and abundant supply of social sporting clubs that have flourished over the last decade. Funnily enough the more active we become the more injuries we are susceptible to, with the knee joint often facing the brunt of increased kilometers in our legs. What we are talking about here is Runner’s Knee. You might find yourself thinking; what’s Runner’s Knee? And, how can it be prevented? Or, am I at risk of developing Runner’s Knee?

Runner’s Knee, also known as patella-femoral pain syndrome or anterior knee pain is one of the most common complaints of physically active individuals. Known to strike runners in particular, it is also common amongst cyclists, football players, skiers and sports involving jumping.  Pain is often described as an ache under or around the knee cap that is typically made worse with squatting, running, jumping, climbing stairs, prolonged sitting or kneeling on the knee.  Some people may also experience swelling and/or a sensation of clicking or grinding under the knee cap.

Runner’s Knee currently affects 1 in 4 sporting athletes and can often cause severe limitations to activities of daily living, physical activity and participation in exercise. It is classically referred to as an overuse injury however it must be made clear that the etiology remains multi-factorial. There are many risk factors for developing Runner’s Knee including:

·         Reduced central control, including hip muscle weakness, core muscle weakness

·         Muscle imbalances such as reduced length or strength of thigh muscles

·         Flat feet (over pronation)

·         Ankle joint stiffness

·         Mal-alignment or tracking of the patella (knee cap)

·         Running biomechanics

·         Training over load (overuse)

·         Poor Footwear

·         Direct trauma to the knee

 

Prevention is the Key!

Strength

It is essential that you maintain good strength of muscles surrounding not only the knee but also the hip, in particular your Medial Quadriceps and Gluteals. These muscles will ensure that when you run, jump, bend or squat you are moving from a stable lever, preventing uneven forces overloading certain region of the knee. A Physiotherapist can provide you with personalized hip and knee strengthening exercises specific to you.

Stretch

Many muscles encompass the knee joint. It is therefore vital that you maintain adequate length of these muscles through passive and dynamic stretching to ensure freedom of movement. A foam roller is a particularly useful tool for helping relieve tightness in the muscles on the outside of your thigh. When tight, these muscles can often pull on the side of the knee and cause pain.

Footwear

When the foot hits the ground, a ground reaction force will instantly travel up our leg to our knee. If the foot over pronates during heel strike it can change the ground reaction force, causing uneven distribution of load through the knee. If this is the case, orthotics might be advisable to correct foot alignment and support. Ensuring that footwear has adequate shock absorption and is the correct size will also prevent development of knee pain.

Running Technique

Finally running form is of great significance to development of knee pain. As the nature of running is repetitive, the further you run the more likely your technique may decline secondary to fatigue. Ensure you have rest days in between runs and vary the distances and terrain to prevent repetitive overload. Additionally chat with a Physiotherapist for some handy tips on technique.

If you are concerned that you might be at risk of developing Runner’s Knee or if you are currently suffering knee pain please consult your closest Back in Motion Physiotherapist for a free initial assessment.

Remember, no gain with pain.

 

By Rochelle Brennan – Physiotherapist, Back In Motion Sydenham