How to Get Rid of Runner's Knee? | How to Treat Runner's Knee?

Article at a Glance:

• About runner’s knee pain
• What causes runner's knee?
• Runner’s Knee Symptoms
• Runner's Knee Diagnosis
• Treatment for runner's knee
• Runner's knee recovery
• Runner's knee prevention and exercises

There are a number of reasons to enjoy running — it gets your endorphins moving, it’s a wonderful way to enjoy the outdoors, and (when done the right way) can make the most of your endurance and transform your body.

But if you’re dealing with runner’s knee pain, Yeah…not so enjoyable at all.

Runner’s knee is an extensive term used to define the pain you feel if you have one of several knee problems. Doctors generally call it patellofemoral pain syndrome. It got its nickname for an apparent and very unfortunate reason: It's common among runners with knee pain.

What Causes Runner's Knee Pain?

• Overuse. Twisting your knees again and again or involving in high-stress exercises, like lunges and plyometrics, can aggravate tissues in and around your kneecap.

• A straight hit to the knee, like from a fall or blow.

• Your bones aren’t aligned properly. If in case any of the bones from your hips to your ankles are out of their right position, including the kneecap, this can put too much weight on certain areas. Then your kneecap won’t move smoothly through its channel, which can cause pain.

• Complications with your feet, like hypermobile feet (it is when the joints in and around them move more than they supposed to), fallen arches (flat feet), or overpronation. These frequently change the way you walk, which can lead to knee pain.

• Weak or unstable thigh muscles. The quadriceps, the big muscles in the front of your thigh, keep your kneecap in place when you bend or stretch the joint. In case they are tight or weak, the kneecap may not stay in the right position.

• Chondromalacia patella, an ailment in which the cartilage under your kneecap breaks down.

Runner’s Knee Symptoms:

The primary issue is a pain. You might notice it:

• Usually in front of your kneecap, however, it could be around or behind it.

• After you bend your knee to walk, squat, kneel, run, or even get up from a chair.

• Getting worse when you walk downhill or downstairs or downhill.

The part around your knee could swell, or you might hear popping or have a crushing feeling in the knee.

Runner's Knee Diagnosis

The doctor will give you a detailed physical exam. He might also do tests that can give him a quick look inside your joint, like X-rays.

Treatment for Runner’s Knee

For the majority of people, the runner's knee gets better on its own with time and treatments to address the problem that’s causing a runner with knee pain. In order to relieve your pain and speed recovery, you can:

• Rest your knee. As long as possible, try to avoid things that make it hurt worse, like running, squatting, or sitting and standing for long periods of time.

• Apply ice on your knee to ease pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is disappeared.

• Wrap your knee. Use an elastic bandage, patellar straps, or sleeves to give it extra support.

• Put your leg on a pillow when you sit or lie down.

• Take NSAIDs, if needed, like ibuprofen or naproxen. These medications help with pain and swelling. But they can have side effects, like a higher risk of bleeding and ulcers. Use as mentioned on the label, unless your doctor says otherwise.

• Do stretching and strengthening exercises, particularly for your quadriceps muscles. I’ve mentioned below quad strengthening exercises you can follow.

• Give a try to arch supports or orthotics for your shoes. They might help with the position of your feet. You can purchase them at the store or get them custom-made.

• If you try these methods and your knee still hurts, consult with your doctor if you need to see a specialist, like an orthopaedic surgeon. Although it’s rare, you may need surgery for exceptional cases of runner's knee. An orthopaedic surgeon can remove or replace damaged cartilage and, in rare cases, correct the position of your kneecap to direct stress through the joint more evenly.

How Much Time Does It Take to Get Rid of Runner’s Knee Pain Fast?

Individuals heal at different rates. Your recovery time depends on your body and your injury.

While you are getting better, you need to take it easy on your knee. That doesn’t mean you have to give up workout. Just attempt something new that won't hurt your joints. If you're a jogger, swim laps in a pool instead.

Whatever you do, just don't be in a hurry. If you try to get back to your workout routine before you’re completely healed, you could harm the joint for good. Don't return to your old intensity of physical activity until:

• You can completely bend and straighten your knee without pain.
• You feel no pain in your knee when you jump, sprint, jog or even walk.
• Your knee is as strong as your undamaged knee.

How to Prevent Runner's Knee?

• Keep your thigh muscles strong with regular exercise.

• Use shoe inserts if you feel problems that may lead to runner's knee.

• Make sure your shoes have enough cushion.

• Try not to run on solid surfaces, like concrete.

• Try to be in shape and keep a healthy weight.

• Warm-up well before you work out.

• Don’t make rapid workout changes like adding lunges or squats.

• Ask your doctor if you should consult a physical therapist.

• If your physical therapist or doctor suggests it. Try a knee brace when you work out.

• Wear high-quality running shoes.

• Get a new pair of running shoes once your current shoes lose their shape or the sole becomes worn or irregular.

Exercises for Runner's Knee - Quad Strengthener

Front Thigh: Lie down on your back with an ankle weight on your right leg. Entirely extend that leg and lock your knee. Keeping your foot comfortable and in a neutral position, lift your leg straight up to your head as far as you can reach. Your objective should be to position your leg perpendicular to your body. Now, return to the starting position.

Inner Thigh: Do the exact same exercise, but this time, bring out your right leg (toes pointing away from you) to target your inner thigh muscles.

Outer Thigh: Repeat the similar exercise again with your right leg turned in (toes pointing toward you) to insulate the muscles of your outer thigh.

Final Thoughts

Runner’s knee pain is very common — so if you’re hitting the street on a regular basis, you’re bound to deal with it at one point or another. So, it is highly advisable you follow the prevention and treatment methods discussed above.