“Runner’s knee”, also known as patellofemoral pain syndrome, refers to a variety of knee injuries relating to overuse. The condition is so named because it is such a common injury for runners at some point in their training. The pain occurs when the patella (knee cap) rubs against the lower joint of the femur, usually due to the patella being of alignment. While less common, it is also possible for the cartilage that normally lies beneath the knee cap to wear down.
If you are an avid runner but suffer from runner’s knee, the following tips can help you manage, or even avoid, the pain so you can get you back to your beloved pastime.
1. Wear Appropriate Running Shoes
The right gear could make a difference! Many recreational runners assume that any type of footwear labeled “sneakers” will be appropriate for all forms of exercise. This assumption could actually be the first step to a serious knee injury. The ideal running shoe is lightweight and flexible, with adequate shock absorption to protect your foot and entire leg while running.
If you are a consistent runner, we recommend that you do not pinch pennies when it comes to running shoes. Also, be sure to replace shoes as soon as the sole becomes worn. You can either spend the money now on quality shoes or spend it later on a knee brace and orthopedic appointments later. Save yourself the headache, or knee ache as it were, and shell out the extra money for proper shoes.
2. Strengthen Your Knees, Quads and Hips
When your knees, quads and hips are weak or inflexible, they can lead be a particular source of knee pain. Simply increasing your strength and flexibility throughout these three areas will help improve your form and may prevent injury. Plyometric lower-body exercises such as planks, multidirectional lunges, squats and squat jumps can help with strength and flexibility.
3. Avoid Excessive Strain
Studies show that runners are most susceptible to runner’s knee injuries within the first 6 months of beginning a running regimen. The easiest way to avoid injury is to pay close attention to every aspect of your training, including stretching adequately before a run and giving yourself sufficient recovery time between runs. A running program should be slow and steady, not fast and furious. Gradually build mileage by adding no more than five percent per week.
4. Work On Body Mechanics
Poor running form can bring on runner’s knee. A good way to see what your form looks like is to have a friend record you running toward the camera. You may see things you never realized you were doing. Pay attention to how your knees fall — are they turning inward? Watch your feet — are they roll inward or outward? Increasing your strength and flexibility can help your mechanics, but you may have to concentrate on proper form or seek out a coach to help you retrain yourself.
5. Maintain a Healthy Weight
Running is a strenuous activity and performing this exercise while carrying excessive weight can place significant strain on your knees. This can result in ligament tears, joint fractures and other serious injuries. If you need to lose weight, start with low impact exercise for at least 30 minutes three times a week, reduce your intake of fat and sugar and eat plenty of whole grains, fruits and vegetables.
Don’t let running injuries hold you back from living an active life! Our board-certified orthopaedic surgeons specialize in knee, foot and ankle surgery and deal with both common and complex disorders associated with running. To learn more about the best options for you or to schedule an appointment with one of our specialists, call us at 800.698.1280.
