Your morning runs are going well. You’re working hard enough to where you’re slowly able to go farther, and sometimes faster. You’re feeling good. Until the pain starts in your knee.
It’s not necessarily sharp. It doesn’t twinge or make it hard to move most of the time. It just…hurts.
You have runner’s knee. Something that many people around the world, especially athletes, are well acquainted with.
What is Runner’s Knee?
It’s called runner’s knee because normally runners are the people who experience it frequently. However, you can get runner’s knee syndrome from any activity that repeatedly puts stress on the knee joint such as biking, hiking, or even walking.
Runner’s knee is when there is a dull ache in the front part of the knee, around the kneecap, also known as the patella. It’s usually more of a dull ache either around or even behind the kneecap.
Some symptoms of runner’s knee are swelling of the knee and slightly limited mobility when you go to do your regular activities such as running or biking. It can be normal for the knee to hurt even when you sit still after completing an activity.
Causes of Runner’s Knee
Causes of runner’s knee can range from the way you run or walk to an actual injury or problem with the knee. These causes include but are not limited to:
- Weak muscles
- Tight muscles (so not properly stretched)
- Shoes that don’t give enough support
- Injury
- Overuse
Treatment for Runner’s Knee
When it comes to treating runner’s knee, your physician has to take into account various factors when formulating a plan of action. These factors include medical history, age, weight, and level of activity, just to name a few.
The first step you’ll probably have to do is stop doing whatever activity is causing you pain until you manage the pain accordingly. The last thing you want to do is bother things more or make situations worse.
Some of the easiest forms of treatment can be done at home with hot and cold comprises on and around the knee. You can also elevate the leg to reduce knee swelling, stretch your legs out daily and take Ibuprofen or Tylenol for the pain.
Working with a professional, you can participate in physical therapy if the cause of your runner’s knee is more physical to help strengthen your muscles. It’s very common for weak muscles around your knee, such as hip muscles and thigh muscles, to cause pain in the knee.
That is why it’s so important to go through comprehensive physical therapy with professionals you can trust and who can create a plan personalized for you.
Prevention Techniques
Preventing runner’s knee is easier than you think. It just requires you to take the proper steps when doing activities and listen to your body as you do them.
Always make sure you stretch before and after your activities. A simple 5-minute warm-up and cool-down stretch can prevent much more than a runner’s knee.
You’ll want to make sure you have the proper gear to workout in, so that means supportive shoes with full arch support. If you want to make your shoes comfier, you can try orthopedic inserts that add support and cushion to any shoe.
Also, make sure you’re doing activities that are on your level. Don’t try to overdo it because that can lead to more problems than just an achy knee.
Schedule an Appointment Today
Despite the current pandemic, South Orange Rehabilitation and Wellness is still open for business. We’re that dedicated to making sure our clients have the help they need to make sure their bodies are working in the best ways.
If you’re having knee problems, especially with runner’s knee, don’t hesitate to reach out to us today and schedule an appointment. Our skilled professionals are ready to work with you to get your knee back to the way it’s supposed to be — and keep it that way.
