Runner’s Knee, medically termed Patellofemoral pain syndrome (PFPS), is the most common condition that manifests as pain in front of the knee, usually just behind or next to the kneecap. In this article, we will discuss the Runners Knee Exercise for you.
The Patellofemoral describes the area between the kneecap (patella) and the thigh bone (femur). Runner knee pain happens when the kneecap doesn’t glide smoothly over the thigh bone.
Moreover, the kneecap is a small bone that sits in front of the joint. Also, it connects the quadriceps muscles to the shinbone and acts as a lever arm for a more effective knee flexion-extension movement.
The kneecap can get displaced because of muscle weakness, tightness, or trauma. When this happens, it doesn’t glide smoothly over the thigh bone when the knee bends and straightens.
This can certainly lead to increased friction within the joint and irritate the cartilage under the kneecap, causing pain and inflammation.
What Causes Runner’s Knee?
The exact cause of a runner’s knee pain cannot be determined. Still, its major contributing factor is that the knee has been used repeatedly for a long period of activity — such as jogging, hiking/mountaineering, squatting, or stair climbing.
Aside from that, this condition can also happen due to the presence of the following:
- Malalignment of the kneecap
- Excessive training
- Injury or trauma directly on the patella
- Weak thigh muscles
- Tight hamstrings
- Tight Achilles tendons
- Poor foot support
The development of patellofemoral pain syndrome is most likely associated with a combination of 2 or more components.
Symptoms
The hallmark of Runner’s Knee is pain around or behind the kneecap and is usually associated with activities that involve bending the knee.
It is usually gradual in onset and can be associated with these other symptoms:
- Dull aching pain
- Pain worsens during running, squatting, prolonged sitting, climbing stair, walking uphill
- Kneecap is tender when touched
- Some may report a crackling or crunching sound, while others don’t.
Treatment
The treatment for Patellofemoral Pain Syndrome is focused on alleviating the pain and increasing the range of motion and muscle strengthening to prevent its recurrence and prevention can be done through the Runners Knee Exercise.
For pain management, they can start with the RICE method, which stands for:
-
R-Rest
It is best to rest the affected knee by halting vigorous activities and putting less weight on the knee. This will certainly reduce the risk of increasing the damage inside the joint and give it a chance to heal on its own.
-
I-Ice
The application of ice can help with swelling and pain. Wrap an ice pack on a towel and place it on the painful knee for 10-15 minutes every 6 hours or as needed.
-
C-Compression
Use an elastic bandage or sleeve to protect your joint. The compression can help reduce the swelling and, at the same time, stabilize your joint. Also, remember to leave an opening on your kneecap and that the bandage is not wrapped too tightly.
-
E-Elevation
This can help assist in blood circulation on your legs and help decrease swelling, so it’s advisable to elevate your legs higher than the heart level when you’re in a supine position.
Another way to manage your pain is to take analgesic medications to help lessen the swelling and promote pain relief.
Currently, no treatments directly target the cause of pain at the front of the knee. However, several studies have found that stretching and strengthening the thigh and hip muscles can help improve the pain.
Runners Knee Exercises
Here are some Runners’ Knee Exercises that you can do:
1. Side Leg Raise
Firstly, lie on your side with your legs straight and your head resting on your outstretched arm. Secondly, contract your core and lift your upper leg toward the sky, keeping your toes facing forward. Then, lower your leg back down to return to the starting position and repeat the movement on the opposite side. Lastly, do this for 1 set of 10 repetitions per leg.
2. Clamshell Exercises
For this Runners Knee Exercise, lie on your side with your head resting on your outstretched hand, and bend your knees. After that, tighten your core and lift your top knee. Then, lower it back down to return to the starting position and repeat the movement on the opposite side. Finally, do this for 1 set of 10 repetitions per leg.
3. Leg Extension In Sitting
 |
 |
Firstly, sit on a sturdy chair. Secondly, straighten your knee. Thirdly, hold for 5 seconds. And then, slowly lower your leg down and relax. After that, do the same on the other leg. Lastly, do this for 1 set of 10 repetitions per leg.
4. Squat
Begin this Runners Knee Exercise in an upright standing position with your legs slightly more than hip-width apart and your toes slightly positioned outward. After that, maintain a proper alignment with your head, shoulders, and hips. And then, extend both arms in front of your body at chest height. Contract your core, then bend your knees and hinge through your hips to move into a squat position, ideally bringing your knees to a 90-degree angle. Lastly, raise back up and repeat the movement. Do this for one set of 10 repetitions.
5. Step Up
 |
 |
You’ll need a small step stool; if you don’t have one, you can do this in front of the stairs. Step up with the right foot, pressing through the heel to straighten your leg. Bring your left foot to meet your right foot on top of the step. Bend your right knee and step back down with the left foot. Bring the right foot down to meet the left foot on the ground. Do this for one set of 10 repetitions.
6. Thigh squeeze
Lie on your back with your knees bent and your feet flat on the floor. Place a ball or a pillow between your knees, then rest your arms down by your sides. Try to squeeze the ball/pillow between your knees and hold it for 10 seconds, then relax and repeat the movement. Start with one set of 5 repetitions with a 10-second hold.
7. Isometric Quadriceps
Begin this Runners Knee Exercise in an upright sitting position and put your hands to the side. Roll a towel or place a foam roller under the affected knee. Push down the towel/foam roller to contract your quads, tighten the quads muscle, hold it for 10 seconds, then relax and repeat the movement. Lastly, start with one set of 5 repetitions with a 10-second hold.
8. Quadriceps Stretching
Stand at an arm’s length away from the wall with your injured side farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle on your injured side and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this position for 30 seconds. Relax, return to the starting position, and repeat the movement on the opposite side. Do this for one set of 3 repetitions with 30 seconds of hold per leg.
9. ITB Stretching
Cross your uninjured leg in front of the other leg and bend down and reach toward the inside of your back foot. Do not bend your knees. Hold this position for 30 seconds. Relax, return to the starting position, and repeat the movement on the opposite side. Do this for one set of 3 repetitions with 30 seconds of hold per leg.
10. Hamstring Stretch
For this Runners Knee Exercise, lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core. Loop a strap under one foot and extend your legs up towards the ceiling, ideally to a 90-degree angle or to the point where you feel a stretch on your hamstrings. Hold this position for 30 seconds. Relax, return to the starting position, and repeat the movement on the opposite side. Do this for one set of 3 repetitions with 30 seconds of hold per leg.
Outlook
Typically, Runners’ knee pain can be alleviated using a nonsurgical approach and exercise that strengthens and stretches the muscles of the thigh and hips. Adjuncting these remedies with activity modification and proper warm-up before initiating an activity involving the knee can help prevent it. However, if your pain persists despite these changes, it’s best to consult your doctor, as some symptoms of a runner’s knee pain can mimic other knee conditions.
If You Haven’t Added “Priming” To Your Workouts Yet, You’re Not Only Limiting The Results You’re Getting From Every Workout… You’re Also Probably Close To Seriously Injuring Yourself. Click for more information!
