5 Top Tips for Runners’ Knee Pain

Runners’ Knee Pain

Runners’ Knee Pain is described as, any knee pain which presents before during or after running exercise. The cause of Runners’ knee is due to the tracking of the kneecap (patella) over the Femur Bone. When the patella tracks medially or laterally this causes pain.

In non-painful knees, the patella tracks centrally but due to the weakness of some muscles and tightness of other muscles the patella can track laterally (most common) or medially (less common) over the femoral condyle. This is known as a biomechanical issue. Over time this issue can damage the underside of the patella where it becomes painful.

To successfully treat runners knee you must treat it in 3 stages:

  1. Reduced pain
  2. Identify and treat the Biomechanical issue
  3. Improve fitness to reduce muscle fatigue and re-injury

How to Reduce Runners’ Knee pain

Stop running.

Ok, now I know a lot of people think they need to stop exercise completely to rest the knee. This is not the case, you only have to stop running. The constant load being placed on the knee as you run will only irritate it.

  • Try to take a lift to work and avoid the stairs for a few days.
  • Ice and Anti-inflammatories can also help reduce the pain in the knee and assist recovery, and the average time to reduced knee pain is 10 days +/- 3-4 days.
  • To keep up some training you can cycle or swim. Do not use the cross trainer or row as this can irritate the patella.

Identify Biomechanical issues

Firstly to fully understand this point we need to look at:

  1. Your running technique
  2. Knee/Hip Dominance

Running technique

Running technique, with regards to Runners’ Knee, focuses on landing technique and appropriate neuromuscular control to cushion the landing and avoid overstressing the Patella and Patella Tendon. Weakness in the Quads, Gastroc and Soleus muscles are good predictors of Runners’ knee.
Secondly, weakness in the glute med and ankle stabilisers can cause your landing technique to result in a medial knee drift. (See Photo)
The landing impact forces the knee medially which in turn directs the pull of the patella laterally, thus causing the patella to track poorly and rub off the lateral femur condyle.

Hip and Knee Dominance

Hip Dominance can be identified during a simple squatting movement. (See Photo)

Which photo looks similar to the way you squat?

When looking at the above image, as you can see the central line (centre of gravity), when it is in close to the knee you are hip dominant, when it closer to the hip it is knee dominant.

Knee dominant people suffer from knee pain, whereas hip dominant people suffer from back pain. This is a generalisation for the purposes of this article. Changing your dominant movement pattern will help reduce the load on the knee and thus reduce pain and chances of re-injury.

 

How Physiotherapy can help Runners’ Knee

When you start to notice a pain in your knee after or during running it would be best to consult a physiotherapist before it gets worse. Feel free to ring and speak to one of our experienced physiotherapists to discuss the best course of action as sometime a little guidance is all that is needed to prevent this injury from deteriorating.

For more severe cases a comprehensive physiotherapy exam reviewing your movement patterns, running gait analysis and hip and knee stability will show your strengthen deficits and which areas need attention to resolve your pain.

We review your

  • Hip Strength
  • Hip Mobility
  • Knee Strength
  • Hamstring and Quadriceps flexibility
  • Calf Strength
  • Calf Flexibility
  • Ankle Mobility
  • Gait Analysis
  • Lower Limb Endurance

 

From this information we can design a tailored program to address the issues found in the assessment. In many cases your patella tendon could be the issue in which case some Shockwave Therapy (sounds worse than it is) will help to reduce that pain quickly, and get you back running.

Call us and speak to one of our team to discuss your injury further.

0872740700

 

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