Runner’s Knee Prevention and Treatment

Runner’s knee is not a fun way to describe a runner. In fact, it makes every runner cringe. Runner’s knee is actually any injury in and around the front of the knees. This is also called the patellofemoral area thus also called patellafemoral pain syndrome. This injury is usually caused by overexertion on the knees, weak or unbalanced muscles on the thighs and knees, and flat feet.

Runner’s knee is quite common but one that can be easily avoided.  Early detection is important to avoid further injuries.  I usually just need a few days of rest and I would be back on the road.

Runner’s Knee Prevention

To prevent having runner’s knees and still enjoy running, here are some tips that could help.

Learn the proper running form. Running might be a basic human activity, but if you are going to take it really seriously, there are techniques to proper running. Lean forward and keep your knees bent. Don’t overextend your legs by not letting your foot go over your knees when you land.  You can check out video here on how to achieve a better running form.

More about overstriding at GoodGuysTri

Always remember those warm ups. This has become a recurring reminder to every runner. Warm ups may seem to take more of your time, but investing in a solid warm up is the difference between safety and injury. Take 5 minutes to stretch. One example is to lay prone, grab the ankle of one leg and stretch the knees gently.

Gradual increases vs. sudden change. Don’t ever think of suddenly running 10kms when you are just a beginner. If you plan to take running as a serious sport or training regimen, increase your intensity and duration gradually. Sudden changes make sudden injuries.

Invest in the proper gear. Shoes most often make the difference. Wear shoes with shock absorbers and good quality. Yes, it could be pricey but not so expensive as a hospitalization bill. In addition to this, flat feet may be part of the cause of most running injuries, but people with flat feet need not worry. There are gears like shoe inserts or shoes made especially for the flat footed runners.

Runner’s Knee Symptoms

How do you know if you are already experiencing runner’s knee?

Here are the symptoms of runner’s knee. Be aware of them to help find a remedy as soon as possible:

• Pain behind or around the kneecap, especially where the thighbone and the kneecap meet.
• Pain when you bend the knee — when walking, squatting, kneeling, running, or even sitting.
• Pain that’s worse when walking downstairs or downhill.
• Swelling.
• Popping or grinding sensations in the knee.

Runner’s Knee Treatment

When you are already on the road and suddenly experience knee pains, here are some things that could help.  The first one is to apply R-I-C-E or Rest-Ice-Compress-Elevate.  The rest is to seek medication and professional help.

Stop. Seriously, stop and rest. You may have to take it slow for the next few days or totally stop and rest those knees. Pain is a body response to injury, either get that checked or do the next thing on this list.

Ice. Ice helps do wonders in the remedy of pain. Place an ice bag on the knees to ease the pain. Apply for 10-20 minutes or as needed. As in all cases of running injuries, do not let the skin make direct contact with the ice. Use an ice bag or wrap the ice with a towel.

Compress. Apply a compression bandage, a knee support sleeve or band on the knees. This will help manage the pain. Make sure that it has a knee cap cut out so as to allow movement.

Elevate. Keep your knees higher than your heart. This will help ease the swelling if your knees seem swollen.

Medication. Take aspirin or ibuprofen to relieve the pain. Pain meds help a lot in managing pain.

Professional. See a doctor or physical therapist who are trained in sports injuries and rehabilitation. Do this if the pain persists. However, studies show that this happens rarely. WHEW!!

Do not be afraid if you experience pain. Injuries can be managed and prevented. Just keep running and have fun.

Comments are welcome below.

More about Running Injuries:

• Side Stitch
• Blisters
• Achilles Tendonitis
• Iliotibial Band Syndrome (ITBS)
• Plantar Fasciitis
• Runner’s Knee
• Shin Splits