Home > Blog > Knee Injuries > Runners Knee
Runners knee is one of the most common causes of anterior (front) knee pain and attributes for 25% of all knee pains and injuries seen and treated in sports injury and physiotherapy clinics including Phoenix Rehab.
Also known as "Patellofemoral
Syndrome" or "Anterior Knee Pain", it can also cause pain to be referred
the patient's knee cap.
It is mainly caused and exacerbated by the way our knee cap moves that causes friction at the back of the knee. Unfortunately the symptoms of runners knee comes and goes depending on your activity levels...and runners knee doesn't only affect runners - it affects both active and sedentary people eg office workers, teachers, housewives, executives etc.
Causes of Runners Knee
Runners knee was originally thought to be caused by the way our patella (our kneecap) moves unnaturally, causing additional stress on the cartilage which leads to pain.
You see our kneecap rests/sits in a groove (medically termed as the patellar or trochlear groove) right in front of the knee on the femur (our thigh bone) and is lined with very thick layer of cartilage. The kneecap is quite mobile, it can:
- tilt and rotate upwards
- glide upwards, downwards and sideways in this groove
There are a few reasons that can influence or stop the
patella from moving properly, all of which increases the
forces and friction going through the kneecap, causing and exacerbating patella femoral syndrome.
- Muscle weakness
Weakness in the
muscles above and below the knee directly reduces the support around the knee. This causes more weight to go
through the kneecap, straining it much more.
Also, we have to note that if the muscles on one side of the knee are
weaker than the muscles on the other side, naturally the kneecap
will shift slightly to one side in the groove (the stronger side), resulting in increased friction
- Muscle Tightness
the muscles around the kneecap are tight, they will pull the kneecap in the direction of the tightness, usually upwards and sidewards slidely, again, leading to increased friction and then to knee cap pain
- Foot Position
position such as flat feet, will cause the foot to roll inwards/go internally as we walk, jog or run. This alters the way the forces go upwards through the knee, and increases abnormal pressure on our kneecap
- Q Angle
The Q angle refers specificly to the angle of the thigh (femoral) bone. An increase in the Q angle puts more strain on the kneecap (increased angle = increased pressure)
If there is abnormality in the shape of the patellar groove and/or the kneecap that causes both of them to be mal-aligned or blocked, that can restrict the movement
and cause friction, causing you to develop patellofemoral syndrome
Symptoms of Patellofemoral Syndrome
Runners knee doesn't tend to be a traumatic or sudden issue - it normally develops over time.
Most patients describe/report it as an ache near and around their kneecap, usually underneath or at the sides of the patellar.
In some cases, there may be also presence of "crepitus", which means
which is caused by friction on the knee cap.
There are also instances of mild to moderate stiffness and swelling in the affected knee too.
Pain in runners knee tends to not always be there (comes and goes) but will worsen with:
- Prolonged exercises or activities e.g. running long distances, sports, skiing especially when going downhill
- Stairs climbing especially coming downstairs
- Standing/moving about after sitting for long periods
e.g. at the cinema, office workers, driving long distance. The knee
tends to be stiff and sore when you first get up and then movement and discomfort improves as you move around
Physiotherapy treatment for Runners Knee aims to reduce the
kneecap pain and swelling, and address any muscle imbalance in the leg. The most common physiotherapy treatments for patellofemoral syndrome are:
- Strengthening Exercises
People with Runners Knee often have weak glutes (buttocks) and quadriceps (front of thighs)
muscles. Strengthening these muscles will support the knee better as well as reduce the weight going
through the knee.
Reducing any muscle tightness (especially those shortened/tight knots in the muscles around the knee) will also improve how the knee cap
glides in the patellar groove reducing the friction on the kneecap.
- Knee Braces
Braces can help to improve the support around the knee and the
position of the patella reducing the pain associated with patellofemoral
There are special insoles that can be worn on your shoes to correct
your foot position and Q angle and therefore reduce the forces going
through the kneecap.
Rest and Pacing
Runners Knee often develops after a sudden increase in activity levels.
We recommend and advise for you to rest
for a few days to let your knee pain settle down, and then gradually
build up the amount of exercise you do, or switch to non-impact exercise
such as swimming.
Remember, pain doesn’t always come on during an
activity, it often develops later that day or overnight, so start slowly
and gradually increase.
- Ice / Cold Therapy
Using ice for ten minutes after activity can help to reduce patellofemoral syndrome pain and swelling.
- Avoid Prolonged Postures
If your knee pain comes on mainly after sitting or resting for long periods, try to avoid
keeping your leg still. At work, get up and have a little walk around
every thirty minutes or so or if that’s not possible, gently move your leg
backwards and forwards a few times.
Some of our patients place a ball under their desk which they can then use to move their feet around, keeping their foot, ankle and knees active.
This keeps the joint loose
and lubricated which can help reduce patellofemoral syndrome pain.
Over the counter painkillers and non-steroidal anti-inflammatories e.g.
Advil/Ibuprofen can be useful to reduce the pain associated with Runners
Knee especially during acute / fresh pains. Always consult your doctor before taking medication - if you need us to refer knee specialists to you, we will be more than happy to.
It is very rare that patellofemoral syndrome requires surgery.
However, if the above physiotherapy treatments do not work after a period of time, then maybe surgery may be indicated to
release tight structures around the
knee or to remove bits of bone that are irritating the knee cap.
The correct treatment will depend on the cause of your patellofemoral syndrome,
so it is always advisable to see your specialist physiotherapist or doctor who can
accurately assess what is causing your problem.
The Recovery Process
Recovery for runners knee can take anything from 6 weeks to six months with physiotherapy.
In the early stages of physio, we will focus more on taking the pains away first, then focusing on strengthening and stretching to improve muscle strength, length and stability.
We also have to ramp up your strength over time, allowing your muscles to rest to grow in between sessions, so pacing and resting is equally important part of recovery too.
Between physiotherapy sessions, other than doing what our senior physios teach you to do, you can also participate in lower-impact exercises such as
If you really want to run during this time, please ensure that you have a really good pair of running shoes and try to avoid hills/trains/terrains/hard concrete floor running as these increases the impact and strain on the knees.
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Phoenix Rehab physio Services
Phoenix Rehab Group works with specialist
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Commonly treated hand pain injuries includes
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It is a system of safe and effective exercises, which
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Sports and deep tissue release massage helps to increase nutrient-rich blood
flow to tired, tight and tense muscles to
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It also prevents
muscles from scar tissue micro-tears (and potential ruptures), and increases muscle
Done regularly, it will keeps your muscles healthy and fit with body/movement-confidence. Read the benefits of regular deep tissue release therapy here.
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See our entire team here with introductions and their specializations.
At the first session, our specialist physiotherapists will carry out a thorough
assessment, helping them to select the most appropriate treatment to
help you recover as well as provide treatment in the same session.
Follow up sessions are inline to provide
expert treatment for your pain as well as prescribing specific
exercises to reduce your risk of re-injury and giving you a long term
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