Runner’s Knee: What Causes It and How To Treat It
How to treat Patellofemoral Pain Syndrome?
Runner’s Knee, also known as Patellofemoral pain syndrome is a broad term to describe pain around the anterior patella (kneecap) where your patella meets with your thigh bone (femur). This joint is called the patellofemoral joint. It is commonly called runners knee or jumpers knee because it is more common in athletes who do a lot of running or jumping, but it can occur in non athletes as well. Pain usually occurs in the knee after activities that involve jumping, sitting, squatting or bending the knee as well as sitting with the knee bent for long periods of time. Pain from patellofemoral syndrome is usually gradual.
The red markings on the right image, indicate the location of pain for people with patellofemoral syndrome, caused by improper tracking of the patella.
What are the Causes of Patellofemoral Pain Syndrome?
The main causes of patellofemoral pain syndrome are:
Malalignment or Tracking of the Patella
Muscle Weakness or Imbalances
Poor posture or weak hip muscles
Improper exercise technique
Sudden changes in footwear, playing surface or training volume.
When we bend and straighten our knees the patella normally glides smoothly along a grove on the femur or thigh bone. Overtime, poor sliding of the patella along this groove can cause irritation and pain, as patella will rub against different bones or structures that it is not suppose to come in contact with. The causes of patellofemoral syndrome listed above effect how the patella is aligned and moves. Damage to the patella from patellofemoral syndrome may lead to other injuries related to the patella bone. Other associated conditions often include; chondromalacia patellae, patellofemoral arthralgia, patellalgia, anterior knee pain, and patellar tendinitis. Each patient with knee pain, presents with a different cause of injury, and therefor treatment must be highly individualized to the patient.
Who is Most at Risk?
Younger Athletes | Patellofemoral pain syndrome most commonly effects young adults and adolescents
Women | Women are more likely to develop patellofemoral pain syndrome due to their wider pelvis, which can place greater strain on the knee joint.
Certain Sports | Sports involving high levels of running and jumping increase the risk of developing patellofemoral syndrome
Treatment at Westcoast SCI
The first stage of treatment will be to reduce inflammation of the knee, and then restore full passive range of motion and muscle length. Next your physiotherapist will teach you specific exercises to help improve range of motion, strength, and endurance. It is especially important to focus on strengthening and stretching your quadriceps since these muscles are the main stabilizers of your kneecap. Core exercises may also be recommended to strengthen the muscles in your abdomen and lower back. Additionally, exercises to strengthen the hip might be recommended to help improve the alignment of the patella. Your physiotherapist may also use manual treatment or other treatment modalities as necessary.
If you have persistent knee pain and are unsure of the cause, we can help!
Faizullin, I., & Faizullina, E. (2015). Effects of balance training on post-sprained ankle joint instability. International Journal of Risk & Safety in Medicine, 27(S1). doi:10.3233/jrs-150707
What can I do to relieve knee pain?The first in our monthly Physiotherapy series, we will be going throughout the body and telling you all you need...
How to fix shoulder pain?Why scapular stability is important Your shoulder joint does not act in isolation to create movement in your arm. The...
What can I do for tennis and golfer's elbow? With tennis and golf season underway, many athletes often suffer from these two common overuse...
How do you get Carpal Tunnel Syndrome? Carpal Tunnel is a very common injury to the hand. It causes significant pain and discomfort in the hand and...
How can I improve my shoulder overhead mobility?The shoulders are the most mobility joint in the body. The shoulder is made with a “ball in socket...
How do you know if you have shoulder impingement? Shoulder impingements is a frequently diagnosed shoulder conditions. A shoulder impingement is a...