Runners Knee
The knee is the most commonly injured area of the body during running with ‘Runner’s Knee’ being the umbrella for a number of conditions such as anterior knee pain syndrome, patellofemoral malalignment and ITB syndrome. Although they are classed under Runner’s Knee, they can be common in other sports such as walking, skiing, biking, jumping and field sports.
Runner’s knee causes a dull, aching pain around or behind the kneecap dependant on the condition. For example ITB syndrome will cause aching on the outside of the knee. You may feel these symptoms when you are:
- Walking
- Climbing or descending stairs
- Squatting
- Kneeling
- Running
- Sitting down or standing up
- Sitting for a long time with the knee bent
If you are experiencing knee pain I recommend you see Osteopath or Sports Massage Therapist to assess the root of the problem, especially if it is recurring. There are many causes of Runner’s knee such as:
- Overuse of the knee
- misalignment of the kneecap
- complete or partial dislocation of the kneecap
- flat feet
- weak or tight thigh muscles
- inadequate stretching before exercise
Depending on the cause of Runner’s knee will depend on how it is treated, but if you are experiencing any symptoms there are a few things you can do to relieve them.
Rest – This will reduce inflammation and therefore reduce pain in the knee. Resting doesn’t mean you need to do nothing, you can still train your upper body, do yoga or pilates giving the knee sufficient rest. Due to common fears, resting will not create a dramatic drop in your running fitness, if anything it will enhance it. Use short term recovery for long term health benefits Rest and Recovery are key parts to training, which are massively overlooked. When planning your training regime, factor in rest time during the year, I normally take off time for a week or two in the summer after my races have finished and a week or two over christmas as well as some downtime after big races. Look at any major sport, they have an off season where they take a few weeks to ease their training off, recover and reset. They then start pre season and build that base back to ready for the next season.
Ice – 20mins at a time and wait at least 1hour before icing again. The more severe the inflammation will require more ice treatment.
Mobility – If certain muscles are tight, they can pull the knee and place added pressure on the joint, some basic yoga moves and mobility exercises can help to free up the joint and reduce symptoms. If your patella isn’t tracking properly then you may need specific exercises to realign the knee. It is always best to seek professional advice if you are unsure of what treatment or rehab you need.
Strength Training – Once the pain is reduced, strength training can significantly reduce Runner’s Knee symptoms and reduce the risk of it returning. Studies have shown that greater strength in the glutes provides more control at the knee joint when landing during the running stride. Below are some good exercises to kick start the glutes
Slingshot Clams
- Place a resistance band around your knees
- Keep the hips stacked on top of each other and don’t let the top hip roll back as you open the hip.
- Perform 10 reps on each side, repeat for 3 sets.
Glute Bridge
- Bend your knees so your feet are flat on the floor and knees are at 90deg
- Rest your head back and place your hands down by your side
- Squeeze your glutes and lift your hips up so the shoulders, hips and knees are in a line
- Repeat 10 times for 3 sets
Slingshot Crab Walks
- Place a band just above your knees
- Start with your feet hip width apart
- Take a large step out to the side then bring the trailing leg back into hip width apart
- Keep your knees tracking over your feet and make sure they do not cave in.
- Take 5 steps to one side, 5 steps back repeat 3 times.
- Have a rest
- Perform this for 3 sets.
Strengthening the rest of the legs including the quads, hamstrings and calves are all key to a strong running stride. Squats, lunges, deadlifts and calf raises are all key moves that will build up a base strength in the legs and core. If you are unsure of technique, reps, weight etc for any of these moves, don’t hesitate to drop me a message and I will be more than happy to help you with this.
Written by Andy Glen – Running Coach