Runner’s knee, also known as patellofemoral pain syndrome (PFPS), is a common condition that affects runners and individuals involved in sports that require running and jumping. In this detailed blog, we’ll explore what PFPS is, its signs and symptoms, self-diagnosis techniques, common causes, and effective self-management strategies.
What is Runner’s Knee?
Patellofemoral pain syndrome (Runner’s Knee) refers to pain around and/or behind the kneecap (patella). It often occurs due to overuse, structural factors, or abnormal movement patterns during activities like running. While traditionally considered self-limiting, Runner’s Knee can persist in over 50% of patients and may impact sports participation.
Runner's Knee Signs and Symptoms
Recognising the signs and symptoms of Runner’s Knee is crucial for early intervention. Here are common indicators:
Anterior Knee Pain: Dull, aching pain around and/or behind the kneecap, especially during activities like running (especially hills), walking up or down stairs, sitting for extended periods, or squatting.
Kneecap Sensations: Some patients experience rubbing, grinding, or clicking sensations in the kneecap area.
Worsening Pain: Pain that increases during or after running or other weight-bearing activities.
Self-Diagnosis Techniques for Runner's Knee
While consulting a healthcare professional is essential, you can perform some self-diagnosis steps to give some insights whilst to wait to see a Professional:
1. Pain Location: Identify if the pain is primarily around the kneecap.
2. Range of motion: Potential painful regions as to bend your bend
3. Pain with movement: You may experience pain in some or all of these movements from Squats, single leg squats and decline single leg squats depending on the severity of your symptoms.
Causes of Runner’s Knee
Muscle Weaknesses
1. The quadriceps group consists of four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These muscles are responsible for absorbing shock and stabilising the knee at the point of contact during the running gait cycle.
2. The lateral hip: consisting of gluteus medius and gluteus minimus which allow the lower limb to stabilise during stance phase of the running gait cycle.
Training Load Errors and Poor Running Mechanics
1. Over-Striding:
Over-striding occurs when your foot lands too far ahead of your centre of mass during running.
Why is this important? It reduces the knee muscles’ ability to absorb shock, causing energy loss into the ground instead of propelling you forward.
Risk: Over-striding is a common cause of runner’s knee and other running related injuries.
2. Training Load Errors:
Sudden Increases: Rapidly increasing mileage or intensity without adequate time for adaptation.
Inadequate Recovery: Insufficient rest between runs hinders tissue repair and increases the risk of PFPS.
Effective Self-Management Strategies for Runner's Knee
1. Reduce your running load: My recommendation is to reduce your total load by 20% to start. This is both with the total running mileage as well as pace during your faster runs. For some of you, faster runs might need to temporarily pause followed by a careful and progressive reintroducing of these sessions.
2. Strength training: Work on building strength in the muscle groups that surround and
move the knee joint (Quadriceps and Hamstrings). As well as your lateral hip (gluteal
muscles) that plays a role in stabilising the leg during running. Finally, once your
symptoms are resolved, add in appropriate landing control and plyometric exercises to
help reprogram the knee, your nervous system and brain to execute movement
accurately. Refer to the video for some examples of movements you can implement.
3. Running Biomechanics: Increasing cadence has been shown to be extremely effective in the management of Runner’s Knee symptoms by reducing over-striding. The increase in cadence needs to be based on your preferred cadence and not on an arbitrary number (e.g. 180). Finally and most importantly, increasing cadence needs to take place under the same pace, so as to avoid over-striding. A great cue to keep in mind is taking shorter steps.
Understanding runner’s knee (PFPS) empowers you to take charge of your injury. However, remember that seeking help from a medical professional is essential for an accurate diagnosis and getting an individualised management plan to address your symptoms and return back to achieving your running goals.
For expert help and management please feel free to contact my team at The Running Room (www.therunningroom.net)