Are you a dedicated runner who’s had the unwelcome experience of knee pain disrupting your
rhythm? If so, you might be all too familiar with the term “Runner’s Knee.” This common
ailment can be a significant hurdle in your running journey, but fear not, because this blog is
your comprehensive guide to understanding, preventing, and overcoming the challenges posed
by Runner’s Knee.
What is Runners Knee?
Runner’s Knee, also known as Patellofemoral Pain Syndrome (PFPS), is a common knee
condition that often affects runners and athletes who engage in activities that involve repetitive
knee bending, such as running, jumping, or squatting.
Risk Factors for Runners Knee
Overuse and High-Impact Activities: Engaging in repetitive high-impact activities like
running can strain the knee joint.
Muscle Weakness or Imbalances: Weak or imbalanced muscles around the knee, particularly
the quadriceps and hip muscles, can lead to poor joint alignment and stability, increasing the
risk of Runner’s Knee.
Inadequate Warm-Up or Cool-Down: Skipping warm-up and cool-down routines can leave
the knee joint insufficiently prepared for exercise, making it more susceptible to injury.
Running Technique: Poor running form, such as overstriding or inadequate foot support, can
increase the stress on the knee joint.
Footwear: Worn-out or inappropriate running shoes can affect the distribution of impact and
contribute to PFPS.
Symptoms of Runners Knee
- The pain may be described as a dull ache, sharp, or throbbing, and it often worsens
when bending the knee. - Pain often intensifies when running or walking on inclines, as this places greater stress
on the knee joint. - The affected knee may feel stiff, and you may notice a decreased range of motion.
- How Sports Physiotherapist can help you ?
- Assessment and Diagnosis: The first step involves a comprehensive assessment to confirm
- the diagnosis and identify contributing factors, such as muscle imbalances, joint alignment
- issues, or running form problems.
- Pain and Inflammation Control: Physiotherapists may employ techniques like ice, manual
- therapy, and taping to reduce pain and inflammation around the knee.
- Bracing and Taping: The use of knee braces or taping techniques may be recommended to
- provide additional support and alleviate knee pain during physical activity.
- Flexibility and Mobility Exercises: Physiotherapists design specific stretching routines to
- enhance flexibility in the quadriceps, hamstrings, and hip muscles.
- Muscle Strengthening:A key aspect of treatment is strengthening exercises for the quadriceps,
- hamstrings, hip muscles, and core to improve joint stability and alignment.
- Footwear and Orthotics: Recommendations for appropriate running shoes or custom
- orthotics can be made to support healthy knee alignment and reduce stress on the joint.
- Training Modifications: Physiotherapists help athletes modify their training routines to
- prevent overuse and ensure a gradual return to activity.
- Progressive Return to Sport: Physiotherapists create a structured plan for athletes to safely
- return to their sport, gradually increasing the intensity of activities.
- Monitoring and Follow-Up: Regular assessments and check-ins help track progress and make
- necessary adjustments to the treatment plan.
Dr. Shwetha Rao Warke, the founder of PhysioQinesis, follows the motto, ‘You don’t have to be better than everyone else, but you have to be at your best’. She started her physiotherapy career in (MPT year) with an interest in neurological rehabilitation. With extensive experience in the field, they diversified to sports physiotherapy later on due to her interest and personal fitness journey. She embarked on her journey of entrepreneurship with PhysioQinesis in 2016.
PhysioQinesis is Thane’s first and largest physiotherapy clinic and holistic fitness and sports rehabilitation studio.
Dr. Shwetha strongly believes in teamwork, and helping clients achieve their goals and live life to their fullest potential is the motivation that keeps her going.
