Running is an activity that offers numerous benefits ranging from improved cardiovascular fitness, mental clarity, an increase in endorphin levels, etc. However, for some running enthusiasts, it can lead to a frustrating condition known as ‘Runner’s Knee’. When a person experiences a dull ache around their kneecaps after running, they might be suffering from this condition. To understand this condition better, continue reading.
What is Runner’s Knee?
Runner’s knee, or patellofemoral pain syndrome, is a general term used to describe pain around the knee and the kneecap or patella. The condition arises due to the repetitive stress of running on the knee or any other sport that puts pressure on the knee joint. The symptoms of this condition range from swelling and a grinding sensation to pain around the kneecap.
- Pain Around Knee Cap: It is observed especially while bending the knee, squatting, running, or even while sitting.
- Swelling: Swelling can be observed around the kneecap.
- Grinding Sensation: feels like a grinding or popping sensation in the knee.
What Contributes to Runner’s Knee?
In order to understand the condition better and what causes knee pain in runners, let’s take a closer look at some of the causes of runner’s knees. Here are the common culprits:
- Overuse: Repetitive stress on the knee, contributed by activities like cycling, jumping, running, or sprinting, can cause irritation of the knee lining or the soft tissues around it.
- Misalignment: When the kneecap isn’t aligned properly improper tracking along the femur’s groove can occur leading to inflammation and pain.
- Weak Muscles: Weakness in the thigh muscles or the quadriceps can cause a runner’s knee due to improper support to the knee, leading to improper stress on the knee and misalignment.
- Foot Problems: Overpronation, flat feet, or other biomechanical conditions in the feet can impact the alignment and functioning of the knee, leading to a runner’s knee.
- Improper Warm-up: Running or jumping without a proper warm-up increases the chances of developing conditions like a runner’s knee.
Treatments For Runner’s Knee
Just because you have runner’s knee doesn’t mean you have to live with it all your life; here are some of the effective runner's knee treatment options that are widely used:
- Rest and Ice: Proper rest is crucial to allow your knee to heal, and you should avoid activities that can further exacerbate the condition. Icing is an effective way to reduce pain and inflammation. You can apply ice on your knee for 15-20 minutes several times a day.
- Strengthening Exercises: Strengthening exercises are a must to strengthen and increase the stability of the knee. Strengthening the quadriceps, hamstrings, and hip muscles will help improve the stability of your knee. Simple exercises like leg raises, wall sits, and sit-ups can have a great impact.
- Stretching: Including stretching exercises that stretch the hamstrings, calf, and hip muscles can increase flexibility and help reduce the tension around the knees.
- Footwear Choice: Considering shoes that come with appropriate support and cushioning will provide a significant difference.
- Gradual Return to Activity: Once the pain subsides, it is advised that a person gradually returns to activity. Start by covering shorter distances with lower intensity and gradually progress, monitoring the pain level.
If you are suffering from constant knee pain, read this blog on the top 5 exercises recommended by experts from Granimals for stronger knees.
Exercises to Curb Runner’s Knee
Here is a list of 5 exercises that can help reduce knee pain in runners, and curb runner’s knees by strengthening and stabilising the muscles around the knee:
1- Straight Leg Raise: This exercise will strengthen the quadriceps without putting pressure on the knee joint.
Steps to do leg raises:
- Lie on your back while keeping one of your legs bent and the other straight.
- Tighten your thigh muscles and lift the straight leg to the height of the knee of the other leg.
- Hold the position for a few seconds and gradually lower your leg.
- Repeat 10-15 times for 2-3 sets on each leg.
2- Clamshells: This exercise strengthens the gluteus medius and hip abductors to improve knee alignment.
Steps to do clamshells:
- Lie sideways with your knees stacked and bent at 90-degree angle.
- Keep your feet together and lift your knees as high as you can without involving the pelvis.
- Hold the position for a few seconds and gradually lower your knee.
- Repeat 10-15 times for 2-3 sets on each leg.
3- Wall Sits: This exercise is widely considered to strengthen and build endurance of the hamstrings, glutes, and quadriceps.
Steps to do Wall Sits:
- Stand against a wall with your back straight, slide down the wall till you’re in a sitting position with your knees bent at 90 degree angle.
- Hold this position for 20-30 seconds, gradually increasing the duration as you go.
- Repeat the exercise 3-4 times.
4- Step-ups: This exercise helps strengthen your quadriceps, glutes, and hamstrings, improving the stability of your knees.
Steps to do Step-Ups:
- Stand in front of a stair
- Step onto the stairs with one leg, pushing your heels to lift your body up.
- Step down from the stairs using the same leg.
- Repeat 10-15 times for 2-3 sets on each leg.
5- Hip Bridges: This exercise also strengthens the glutes and hamstrings, which are important for keeping knee stability in check.
Steps to do Hip Bridges:
- Lie straight on the floor with your feet hip-width apart.
- Press on your heels and lift your hips upwards till your body aligns in a straight line from your shoulder to your knees.
- Hold the position for a few minutes and gradually lower your hips.
- Repeat the exercise 10-15 times.
How to Prevent Runner’s Knee?
Runner's knee recovery or prevention can be attained by maintaining good running habits and taking care of your knee health and body as well. Here are some tips to prevent runner’s knee:
- Proper warm-up: It is always advisable to start your workout with a thorough warm-up to prepare your muscles and joints.
- Include strengthening exercises: Including strengthening exercises in your routine will work wonders for your knees.
- Monitor your form: Observe and pay attention to your form when you’re running. Make adjustments if you think something isn’t right.
- Increase distance gradually: The ideal way to increase the distance you cover while running is by gradually increasing the distance as you progress and not suddenly.
- Listen to your body: Your body will show signs like knee pain when there’s an issue. Address this pain and take effective measures to prevent it.
Conclusion
It’s true that Runner’s knee can cause setbacks, but with an appropriate approach the condition can be managed, and you will not be sidelined for long. It is crucial that you understand what causes this condition, and take effective measures to prevent this situation from arising in future. Remember, taking care of your knees is essential for a long and enjoyable running journey. If you are someone who needs help managing your knee health, you can schedule a 1:1 session with our expert to understand the condition better and know the possible recovery plan as well. Book your consultation today!
Frequently Asked Questions (FAQs)
Q1- Does the runner’s knee ever go away?
A1- Yes, by taking effective measures and incorporating strengthening exercises along with proper warm-up the condition can be managed till it goes away. For most people, runner’s knees get better by resting and taking proper treatment.
Q2- What happens if you ignore the runner's knee?
A2- While you may not require surgery to heal a runner’s knee, it is also not something that should be taken lightly. Ignoring the symptoms of a runner's knee can lead to knee damage.
