What Is Runner’s Knee?

You may experience pain during activities such as running, due to a dull and aching sensation around or at the back of the kneecap, also known as the patella, particularly where it connects with the lower portion of the thighbone or femur.

• walking
• climbing or descending stairs
• squatting
• kneeling
• running
• sitting down or standing up
• sitting for a long time with the knee bent

In addition, other indications involve the presence of knee swelling and the occurrence of popping or grinding sensations.

The pain experienced with iliotibial band syndrome is particularly intense on the outer side of the knee. This is because the iliotibial band, which stretches from the hip to the lower leg, attaches to the tibia – the thicker, inner bone of the lower leg.

Runner’s knee can be caused by irritation of the soft tissues or lining of the knee, worn or torn cartilage, or strained tendons. Additionally, any of the following factors can also contribute to runner’s knee:

• overuse. Bending your knee again and again or doing a lot of high-stress exercises, like lunges and plyometrics (training that uses the way your muscles lengthen and shorten to boost their power), can irritate tissues in and around your kneecap.
• trauma to the kneecap
• misalignment of the kneecap. (your doctor will call this malalignment). If any of the bones from your hips to your ankles are out of their correct position, including the kneecap, that can put too much pressure on certain spots. Then your kneecap won’t move smoothly through its groove, which can cause pain.
• complete or partial dislocation of the kneecap
• flat feet. like hypermobile feet. (when the joints in and around them move more than they should), fallen arches (flat feet), or overpronation (which means your foot rolls down and inward when you step). These often change the way you walk, which can lead to knee pain.
• weak or tight thigh muscles
• inadequate stretching before exercise
• arthritis
• a fractured kneecap
• plica syndrome or synovial plica syndrome, in which the lining of the joint becomes thickened and inflamed

The condition known as “referred pain” occurs when pain originates in the back or hip and travels to the knee.

In order to confirm a diagnosis of runner’s knee, the doctor will acquire a complete medical background and perform a comprehensive physical examination, which might involve a blood test, X-rays, an MRI scan, or a CT scan.

Your doctor will customize your treatment based on the root cause, but for the most part, runner’s knee can be effectively treated without the need for surgery. The initial approach in treatment usually involves implementing RICE:

• Rest: Avoid repetitive stress on the knee.
• Ice: To reduce pain and swelling, apply an ice pack or a package of frozen peas to the knee for up to 30 minutes at a time and avoid any heat to the knee.
• Compression: Wrap your knee with an elastic bandage or sleeve to restrict swelling but not too tightly as to cause swelling below the knee.
• Elevation: Place a pillow under your knee when sitting or lying down to prevent further swelling. When there is significant swelling, keep the foot elevated above the knee and the knee above the level of the heart.
• Take NSAIDs, if needed, like ibuprofen or naproxen. These drugs help with pain and swelling. But they can have side effects, like a higher risk of bleeding and ulcers. Use as directed on the label, unless your doctor says otherwise.
• Do stretching and strengthening exercises, especially for your quadriceps muscles. Your doctor can recommend a physical therapist to teach you what to do.
• Try arch supports or orthotics for your shoes. They may help with the position of your feet. You can buy them at the store or get them custom-made.
• If you try these techniques and your knee still hurts, ask your doctor if you need to see a specialist, like an orthopedic surgeon. It’s rare, but you may need surgery for severe cases of runner’s knee. An orthopedic surgeon can remove or replace damaged cartilage and, in extreme cases, correct the position of your kneecap to send stress through the joint more evenly.

If you require additional pain relief, it is possible to take specific over-the-counter nonsteroidal anti-inflammatory medications (NSAIDs) like aspirin, ibuprofen, and naproxen. The active component in Tylenol, called acetaminophen, can also provide assistance. It may be advisable to consult with your doctor prior to using these drugs, especially if you have other health issues or are on other prescribed medications.

Your doctor might prescribe exercises or physical therapy to restore the full strength and range of motion in your knee once the pain and swelling have reduced. They may provide additional support and pain relief by taping your knee or providing a brace. Wearing orthotics, which are shoe inserts, may also be necessary.

If your cartilage is damaged or if your kneecap needs realignment, surgery may be suggested.

When will your knees feel better

The rate at which people heal and the duration of your recovery time are dependent on your body and the type of injury you have.

As you continue to improve, it is important to be gentle on your knee. However, this does not imply that you should refrain from exercising altogether. Simply consider trying a different activity that does not put strain on your joint, such as swimming laps in a pool instead of jogging.

Don’t rush the process and make sure not to hurry through it. If you attempt to resume your workouts before fully recovering, there is a risk of permanently harming the joint. Only go back to your previous level of physical activity when:

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

How can you prevent runner’s knee

• Keep your thigh muscles strong and limber with regular exercise.
• Use shoe inserts if you have problems that may lead to runner’s knee.
• Make sure your shoes have enough support.
• Try not to run on hard surfaces, like concrete.
• Stay in shape and keep a healthy weight.
• Warm up before you work out.
• Don’t make sudden workout changes like adding squats or lunges. Add intense moves slowly.
• Ask your doctor if you should see a physical therapist.
• If your doctor or physical therapist suggests it. Try a knee brace when you work out.
• Wear quality running shoes.
• Get a new pair of running shoes once yours lose their shape or the sole becomes worn or irregular.