Runner's knee is a condition that causes pain around the kneecap (patella) due to structural defects or repeated stress on the knee from playing sports.[1] People with this condition may also experience clicking sounds or grinding of the kneecap.
Although running is a common cause of runner's knee, any activity that puts repeated stress on the knee joint can cause damage or irritation to the soft tissues in and around the knee.
What are the symptoms of runner's knee?
Symptoms of runner's knee include knee pain in and around the kneecap, especially during running, climbing, or descending stairs. Swelling and grinding sensations in the knee are also common symptoms. Pain may also occur when sitting down or standing up, especially when sitting for a prolonged time while the knees are bent.
Pain may also be felt on the outer part of the knee if the iliotibial band is affected. The iliotibial band is a strong band of tissue that runs from the hip to the outside part of the thigh, connecting to the top of your shinbone at your knee joint.
What causes runner's knee?
Runner’s knee is usually caused by overuse and repetitive stress on the knee, especially in activities such as running, hence the name. This repetitive loading will cause damage to the cartilage of the knee and result in pain and inflammation.
Common causes of runner’s knee
How is runner's knee diagnosed?
Physiotherapists and medical doctors perform comprehensive physical examinations to confirm a diagnosis of runner's knee. Diagnosis usually starts with a physical examination, assessing all aspects of knee function; including joint movement, strength and stability.
Further investigations like an X-ray, MRI scan and CT scan, and blood tests can be used to rule out other factors that may cause your pain.
How is runner's knee treated?
Your physiotherapist can create a tailored treatment plan to treat the underlying causes of runner's knee.[2] Most cases of runner's knee do not require surgery and respond to conservative treatments.
Below is a list of effective strategies if you are experiencing pain right now.
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Rest: Give your body sufficient time to recover after performing strenuous activities or sports. Try to avoid repetitive stress on the knee and phase your training or exercises.
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Ice: Use ice or cold packs for at least 30 minutes to reduce signs of inflammation such as pain and swelling.
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Compression: Apply an elastic bandage to control the swelling on your knee. Remember not to wrap too tightly and still allow healthy blood circulation to your leg and foot.
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Elevation: Place a pillow under your knee or foot when sleeping or lying down to help control the swelling on your knee. Elevating the knee above the level of the heart can help prevent significant swelling.
If you are experiencing severe pain, over-the-counter pain medications such as aspirin, ibuprofen or acetaminophen can help relieve the pain. It is best to consult your medical doctor before taking these medications if you have existing medical conditions or taking other prescription drugs.
After the swelling subsides, your physiotherapist will recommend therapeutic exercises to help you regain your function and recover from your injury. Your physiotherapist will prioritize restoring your strength and range of motion to allow you to get back from your usual activities.
Applying supportive tapes or brace recommendations may be given to you to ensure the stability of the knee joint while you are recovering. This will provide additional support and take off some stress on the knee joint to reduce pain.
Surgery may be performed if there is significant damage to the cartilage, or if the kneecap is dislocated or fractured.
Can runner's knee be prevented?
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Stretch - Stretch your muscles before engaging in strenuous activities such as running and jumping. Maintaining the natural flexibility of your muscles makes them resilient to tears and other injuries.
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Strengthen your leg muscles - Exercise your leg muscles to prevent muscle imbalance. Train your quadriceps, hamstrings, adductors and abductor muscles group.
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Train gradually - Make incremental progression in your exercise or training routine to allow your body sufficient time to adapt to the physical demands of your activities.
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Run slowly - If you are running just to keep a healthy fitness level, consider running slower to reduce the stress on your knee joint.
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Wear proper athletic shoes - Ensure that your footwear has adequate shock absorption and perfectly fits your feet. Avoid worn-out shoes and consider wearing orthotics if you have a flat foot.
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Avoid running on hard surfaces - Running on concrete creates additional impacts on your joints. It is essential to be mindful of your running form to avoid excessive stress on your joints.
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Maintain a healthy lifestyle - Your physical, mental and emotional health play an essential role in your conditioning and injury prevention.
