BLOG: Runners Knee – Do you have it?
For me, there’s no better feeling than completing a solid early morning 5k. The fresh breeze and crisp morning sun gets the endorphins going, sets you up for the day.
We all know there are many benefits to running:
Reduced risk of lifestyle diseases
Improved heart health
Losing weight
Stress relief
And more…
Whilst not everybody shares my love of getting up at the crack of dawn to go for a run. It is one of the more popular activities when it comes to staying fit and healthy.
Problem is…
Not Everybody is Ready to Run
Did you know,
‘knees experience pressure equal to approximately
5 times the body’s weight when running’
It’s not surprising that I see so many knee problems from people who run for fun. Particularly patellofemoral pain syndrome. They just keep coming in!
One of the cases I saw last week is very typical.
If your knees hurt when you run this might just be you!
Like I try to… she runs 3-4 times per week for about an hour. Without fail, as soon as she hits 2k a dull ache creeps in under the right knee and doesn’t go away.
There’s nothing worse than finally getting into a rhythm and having to start walking because of your stupid knee.
Interestingly, she also complained of tightness in the front and inside of her hip which got worse after a run.
Like you would treat any kind of pain it’s a,
Simple 3 Step Process to Treat Knee Pain
Assessing her running technique
Use tests to confirm a diagnosis
Treat and manage the problem!
What to Look For…
It didn’t take long to work out her knee caved in every time she landed on the right leg. Remember the 5x body weight pressure on the knee when you run?
This amplifies that pressure!
No wonder the knee always hurts…
You might not notice it yourself when you run, but look at the picture below. It just looks wrong when the knee caves in!
So What The Heck Causes the Knee to Cave?
It could be a few different factors. In this case…
An extremely weak right gluteus medius
(side of your butt or hip)
If anatomy of your bottom interests you, the medius is one of 3 gluteal muscles:
Gluteus maximus
Gluteus medius
Gluteus minimus
The role of the gluteus medius is to:
Abduct the leg
Externally rotate the femur
Stabilise the hip and pelvis during single leg stance.
In simple terms, it’s is essential to keep the leg straight! If it’s weak or doesn’t work…
The body compensates by recruiting the hip flexors, quadriceps and adductors. Hence you may recall the sore hip after my patient went for a run!
This is PFPS or patellofemoral pain syndrome.
It affects a wide range of ages, beginning in early adolescence and creates greater risk of knee osteoarthritis if it isn’t dealt with on its first occasion.
So how do we fix this problem?
Come and see me or one of the team… That’s the obvious answer, but here’s a brief snapshot of how I approached this case of ‘runner’s knee’
Process For Treating PFPS
Release what is overactive through the use of soft tissue massage, dry needling or active release technique
Provide external support initially through taping to ensure the kneecap sits correctly
Activate/strengthen what is underactive through the means of strength exercises
Provide a targeted, individualised home exercise program to ensure ongoing strength improvements
Progress running distance as strength progresses!
I know first hand how frustrating this problem can be. Just like my patient I’ve had to overcome the debilitating nature of the pain and its effect on running.
Good news is… If you get it early, the rehab and progress is quicker than you might think. There’s a strong chance you will be back running pain free before you know it.
If you or someone close to you complains of the knees hurting, or they won’t run because it hurts we would love to help.
Just call the clinic and one of the team will be there to help you. It’s a condition we all treat regularly with good success.