Runner's knee

Autor: RAFAŁ CZEPUŁKOWSKI
Consultation PAWEŁ BĄKOWSKI
Date added 04.12.2024
Date of last revision 04.12.2024

Table of contents:

Runner's knee is a broad term used to describe one of several conditions that cause pain in the patella area, most commonly seen in physically active people. It can be both pain in the anterior compartment of the knee, as well as the result of patellofemoral band syndrome. The cause of this type of injury is microtrauma to the knee, most often caused by running, jumping or any activity that repeatedly stresses this joint. Treatment of runner's knee includes rehabilitation, pharmacotherapy and exercise.

Table of contents:

Runner's knee - causes

As with most sports injuries, runner's knee rarely has a single cause, rather it is the result of a combination of several different factors. The causes of this type of injury are usually: overloading (including overloading of the iliopsoas band), muscle weakness and inadequate muscle balance. In some cases, pains of this type are caused by a previous injury.

  • Overloading the knee joint by training too hard, running too many miles or increasing the intensity of training too quickly.
  • Repeatedly performing exercises that stress the knee, such as lunges and plyometric exercises (movements in which muscles generate maximum force in a short period of time), can irritate the tissues around the patella.
  • Improper running technique can lead to improper loading of the knee, which in turn can lead to patella pain.
  • Misalignment of the bones, which are not in alignment, has an impact on the lack of fluidity of patella movement, which can cause pain, especially during knee flexion movements.
  • Weakness in the muscles of the thighs, hips and buttocks or muscle imbalance can lead to misalignment of the patella provoking pain in the front of the knee.
  • Foot problems, flat feet or excessive pronation often change the way you walk, which can lead to knee pain.
  • Running in the wrong shoes or in poorly shaped orthotics that do not provide adequate support can contribute to knee problems.
  • Other joint problems, such as knee instability or degeneration or damage to the articular cartilage, can also lead to this type of pain.


According to Harvard Medical School, runner's knee is more common in women than in men, especially in middle-aged women. Overweight people are particularly susceptible to the condition. Another rather interesting study was published in the British Journal of Sports Medicine. It showed that many of the previously suggested risk factors are not well confirmed. Their 2019 study found that the only risk factor with strong supporting evidence was quadriceps weakness."

If your knee joint pain doesn't subside after rest, you should see an orthopedist for a professional opinion. It is worth doing so, as treatment of runner's knee does not have to be long and expensive at all. Also remember that if you feel knee pain, postpone running to another time.

Runner's knee - symptoms

Symptoms of runner's knee can vary, but usually include pain at the front of the knee - located in the patella area. The pain (knee pain) is aggravated when walking up stairs (especially uphill), performing squats, crouching, kneeling, sitting for long periods and running. Knee pain when walking most often manifests itself in the form of a "stinging" sensation in the lateral aspect. Some people may feel a grinding or popping sensation in the knee when bending and straightening the joint. Sometimes it can manifest as swelling or puffiness at the front of the knee joint, especially around the kneecap. Patients not infrequently have trouble pinpointing the exact location of the pain, describing it as somewhere under the kneecap or deep down.

Symptoms can vary from person to person and the severity of the problem. If they occur for an extended period of time and do not subside after typical remedies, consultation with an orthopedist may be necessary.

How is a runner's knee diagnosed?

The orthopedist takes a medical history to obtain a full history of the ailment and performs a physical examination. During the examination, the doctor determines the exact location of the pain, its nature and under what circumstances it intensifies. He or she may also ask you to perform, for example, a squat, jump or lunge to check strength, knee stability, hip rotation and knee range of motion, as well as check the knee for problems with patellar movement.

Sometimes the orthopedist may order imaging studies: X-ray to rule out damage to the bones that make up the knee joint, or MRI to look at soft tissues such as ligaments, tendons and muscles.

How to treat runner's knee?

In most cases, runner's knee can be successfully treated without surgery. Most often, the first step in treatment is simply to rest and avoid repetitive movements that cause discomfort. For pain relief, some over-the-counter nonsteroidal anti-inflammatory drugs can be taken on an ad hoc basis. Once the pain and swelling have subsided, an orthopedist may recommend physiotherapy to restore full strength and range of motion to the knee.

It is worthwhile to get rid of the discomfort of the runner's knee quite quickly, because by the lack of stability and disturbed movement pattern, muscle compensation can take place through other parts of the body. Then the pain will appear not only in the knee. We encourage you to watch the following video, where exercises for the runner's knee (runner's knee exercises) are presented. The physiotherapist will present exercises, such as how to properly perform a roll of the iliotibial band or how to strengthen the buttocks with the help of tape (runner's knee physiotherapy). It's worth taking a closer look, because problems resulting in knee pain can start as early as the femoral region.

Runner's knee - rehabilitation.

Treatment of runner's knee most often requires appropriate strengthening exercises under the guidance of a physiotherapist. During the first visit, the physiotherapist accurately diagnoses which muscles are weakened and which most often need stretching. In this way, an individual activity program is selected. The patient is given a ready-made plan according to which he should exercise.

One of the main causes of runner's knee is insufficient strength of the hip adductor muscles, which is worth working on by performing several exercises at home on a regular basis (pictured is Rehasport physiotherapist in Gdansk, Poland, Aleksandra Lackowska, M.D.).

Exercise 1. Put the tape over your knees, stand on one leg with the knee slightly bent. Lean your torso gently forward. Bend the other leg at the hip and knee joint. Perform a leg abduction movement - moving the leg to the side, maintaining balance. Remember to tighten your abdominal muscles - they will help you maintain your balance. Perform 3 series of this exercise, 10 repetitions per leg.

Exercise 2. Put a rubber band over your knees, squat down, bending your torso forward. Make sure your knees are in line with your feet so that they don't come down inward. Perform a side-to-side walk, starting, for example, by putting your left leg out, then getting your right leg. Don't take excessive steps.


Exercise 3. Stretch the gluteal muscles in supported kneeling. Point your right knee closer to your right wrist. Try to put your right foot as close to your left wrist as possible - if you feel a lot of pain or pulling, leave it where the pain starts to appear. Try to move to the mat on your forearms, or if you can, place your entire torso on the mat. Try to keep your pelvis parallel to the floor. Hold for about 30 seconds, then change sides.

Medications and arthroscopy

Sometimes medications, usually administered to the knee joint, are also recommended to speed up the process of full recovery. In rare cases, when conservative treatment does not yield positive results, surgical treatment is required. In such cases, arthroscopy of the knee joint is performed - a minimally invasive procedure during which all damage inside the knee is repaired.

Runner's knee - surgery

Knee arthroscopy is an increasingly popular procedure for patients, as it guarantees a quick return to physical activity after a runner's knee injury, little scarring and a short time spent in the clinic (2 days). If runner's knee is your problem, come to Rehasport for professional diagnosis and treatment.

Runner's knee - prevention

The overriding principle, however, is to take the right approach to the subject of physical activity and training. If you are starting your adventure with sports, such as running, after several years of inactivity, it is worthwhile to visit a specialist beforehand and establish a plan for returning to sports. Runner's knee problems usually affect beginners, and knee pain after running appears in the first weeks of increased activity!

  • Avoid suddenly increasing the distance, intensity or frequency of your workouts. Instead, gradually increase the load to give your body time to adapt.
  • Choose shoes that fit your foot well and provide adequate support. Personalized orthotic insoles, which are selected for the patient's current problems in the biomechanics of movement, can be helpful in the prevention of runner's knee.
  • Regular exercises to strengthen the muscles of the hips, thighs and calves can help maintain balance and stability of the knee. Stretching before and after training is equally important.
    Working with a qualified trainer can help you acquire proper running technique so you don't put unnecessary stress on your knees. A running analysis can show abnormalities that can be corrected.
  • As much as possible, avoid running on hard or uneven ground, which can increase knee strain.
    Listen to your body and respond to any signals of pain or discomfort. Early intervention can prevent the development of a more serious injury.

"First get strong, then get fit" is a very important principle. That is, first we need to strengthen the muscles, pay attention to the pelvic-tibial band. Then the sport will become enjoyable and safe.

Related articles:

Learn about other possible injuries and injuries to the knee joint.

Bibliography:

Autor
RAFAŁ CZEPUŁKOWSKI
RAFAŁ CZEPUŁKOWSKI

Specjalista do spraw content marketingu, dziennikarz sportowy i medyczny. Redaktor naczelny magazynu „Poradnik Zdrowie i Sport”, członek Dziennikarskiego Klubu Promocji Zdrowia, współtwórca wielu artykułów medycznych z zakresu ortopedii i urazowości w sporcie.

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Konsultacja merytoryczna
PAWEŁ BĄKOWSKI
PAWEŁ BĄKOWSKI

Lekarz w klinice Rehasport, specjalista w leczeniu chorób i uszkodzeń kończyny dolnej. Zainteresowania ortopedy koncentrują się wokół zabiegów artroskopowych, urazów sportowych, jak również traumatologii dziecięcej.

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