Runner’s Knee Isn’t Just a Knee Problem

If you find yourself experiencing pain in the side of your knee or under your knee cap when you’re running, climbing stairs or otherwise performing an activity with high impact on your knee, you might be experiencing Runner’s Knee, otherwise known as Patellofemoral pain syndrome (PFPS). The most common symptoms of Runner’s Knee include:

• Pain under the kneecap or tenderness along the inner edge of the knee

• Swelling in the knee after strenuous activity

• Stiffness or pain when climbing hills or stairs, and sometimes after sitting for prolonged periods of time

• Cracking, popping or grinding sensations when bending/straightening the knee

What Causes Runner’s Knee?

Knee pain

Runner’s Knee can be caused by a wide range of issues. Beyond obvious causes such as direct trauma or injury, some causes of Runner’s Knee include:

• Overuse – especially common in people who are just starting a workout/running regimen and overdo it

• Imbalance in thigh musculature (that is, muscles on one side of your thigh are much stronger than on the other). 

• If your quadriceps (thigh muscles) are just weak in general, this can also cause misalignment in your knee which leads to pain

• Poor arch support for your feet, or issues with your feet rolling due to excessive joint mobility

• Breakdown of the cartilage under your kneecap

If you have persistent pain, consult with your PT. They can conduct a physical examination of your knee, observe your mechanics, and discuss your history to determine the cause of the problem. In some cases you may need a doctor to order an MRI or X-ray to check for evidence of misalignment or damaged cartilage. 

How is Runner’s Knee Treated?

For less severe cases, rest and self care (such as icing your knee, keeping it elevated and taking it easy for a while) can alleviate the pain. From there, you can try to address the root cause. You may elect to use a knee brace, or invest in some arch support devices to use in your shoes. Working with a physical therapist, you can identify if there are issues with your body mechanics that could cause the issue to recur, and they can work with you on strengthening exercises to help address imbalances and misalignments. 

It’s important not to try to rush your recovery. Depending on the severity of your issue and your body’s overall ability to heal, it may take you longer to recover than others. Just go at your own pace and gradually work back up to the activities you were doing before. You can consider yourself recovered if you can fully bend your knee without pain, run without discomfort, and if the affected knee feels as strong as the other during strenuous activity. 

If you've been dealing with knee pain and want to get to the root cause, book a session today with Powerful PT.