Runner’s Knee – How to treat if you run into problems

Runner’s Knee is quite frankly, a right royal pain in the… erm knee!

It’s one of the most common and frustrating injury niggles for runners with many underlying causes – mainly a combination of musculoskeletal imbalances, but the symptoms can vary.

I’ve treated a few clients with the symptoms of Runner’s Knee, so let’s have a look at the signals.

Some of the causes:

overuse of the muscles and knee joint
misalignment of the kneecap
weak or tight thigh muscles
inadequate stretching before exercise
arthritis

Here’s what to look out for:

Front of the knee pain – The tracking of the kneecap (Patella) over the lower part of the thigh bone (Femoral Groove) may be slightly misaligned causing pain around the front of the knee or the sides of the kneecap. Aching when resting and sharp pain when using the knee are common symptoms.

Knee crunching – You may experience a grinding or crunching sensation within the knee (Crepitus). This symptom is more common after rest, such as when getting out of bed in the morning.

Pain worsens when moving – People with Runner’s Knee will often experience pain, and popping noises when squatting from a flexed knee to a standing position. This is also common when climbing stairs.

Knee swelling – Swelling is a sign of inflammation and may result in a limited range of motion of the knee joint.

Stiffness – After periods of rest, some stiffness of the knee joint may be felt. Stiffness is also common after the knee has been in a flexed position for long periods. For example, while driving.

If you’re experiencing signs and symptoms of Runner’s Knee then first get it checked by a doctor or specialist. This is to make sure the diagnosis is accurate and any other underlying conditions are eliminated before planning the right treatment.

What you can do to treat Runner’s Knee:

R.I.C.E. In the acute or early stages of experiencing the symptoms Rest, Ice, Compression, and Elevation may be advised to control the swelling and prevent further damage to the joint or surrounding tissues.
Soft Tissue Massage can help to manipulate the muscles and ligaments that surround the knee. For example, tight Quad muscles can be restored through massage to help normalise mobility, ease tension, and improve flexibility.
Exercises and stretches to help strengthen the muscles surrounding the knee and hip, stretch any tight muscles, and retrain the muscles to contract appropriately during sports and activity.
A knee support or taping to encourage proper tracking of the patella during knee movement.

Adopt regular stretching

Many symptoms contributing to Runner’s Knee are related to tight muscles in the upper and lower legs. Therefore, if you don’t already do so, it’s time to stretch regularly to maintain as much flexibility and mobility, which in turn will reduce the risk of injury. The important thing to remember about the human body is that ‘everything is connected’, and so to keep the knee joint healthy we should address everything from the waist down.

Always stretch before and after a run

1. The Hip Flexors – Let’s start with the hips flexors, a group of muscles around the top of the thighs that connect the upper leg to the hip. These muscles allow you to bend at the waist and raise your leg. During running the hip flexors get more stretched the longer the stride, therefore to improve your stride a lunge stretch will keep these muscles in good shape. Hold each lunge for 15-30 seconds and repeat on each leg 2-3 times.

2. The Glutes – The 3 Gluteal muscles, found in the buttocks are the strongest in the human body. These muscles are responsible for climbing stairs, pushing out of a chair, rotating the leg inwards and out, and generally supporting the whole body. If the glutes are tight then this can affect the hamstrings further down the leg. To stretched them out, lay on the floor with one leg crossed over the other. By pulling the back leg towards you will stretch out the glutes on the forward leg. Hold for 10-15 seconds and repeat 3 times on each leg.

3. The Quadriceps – If you’re at odds with your quads then this could lead to Runner’s Knee. Supple quads are vitally important for the correct tracking of the kneecap over the Femur. All the 4 quad muscles attach around the kneecap at the top of the shin bone. Hold this stretch for 15-30 seconds and then relax. Repeat 3 times on each leg.

4. The Hamstrings – The hamstrings work in opposition to the quads, when you bend your knee you engage the hamstrings, when you straighten the knee you engage the quads. Keep both sets of muscles as flexible as possible to ensure the efficiency of motion in the upper legs. Hamstrings can be stretched in many ways but here’s a simple exercise. Hold for 15 seconds and release and repeat 3 times on each leg.

5. The Calf – The calf muscle is found on the back of the lower leg and is responsible for pointing the foot. The top part of the muscle attaches above the back of the knee and the lower part forms the connective tissue called the Achilles Tendon. During running the calf muscle is engaged when we push off each stride. It’s vitally important that the calf is stretched regularly. To do so, lean against a verticle surface with one leg forward and bent, and the other behind and straight. The calf muscle you will be stretching is the straightened back leg. Hold each stretch for 10-15 seconds and repeat 3 times on each leg.

6. The IT Band – The IT Band isn’t a muscle but a large piece of connective tissue running the length of the upper leg from the lower glutes to the outside of the knee joint. Runners often complain of tightness in this area. It’s notoriously difficult to stretch the IT Band but one exercise that will help is to sit on the floor with one leg crossed over a straight leg. Using your forearm to pull the crossed leg in towards the body will create a stretch from the glutes to the knee. Hold each stretch for 15-30 seconds and repeat 2-3 times on each leg.

If you would like to discuss this topic or any other please get in touch with Mike at ReGo Sports Therapy.