-Do you experience general knee pain when running?

-Is there a soreness when running up or down hills?

-Have you increased your mileage in the last while and find that your knees are paying for it? 

If you said yes to most of these questions, then it looks like you could have runner’s knee! So, what is it?

Patellofemoral Syndrome or commonly known as Runners Knee is generalised pain around the kneecap (patella) when completing activity. 

As the name suggests, It is a common knee running injury, but also can be affected when the activity includes knee bending – such as walking,running, cycling and jumping. It is usually seen as an overuse/ repetitive injury. Anyone can be affected by this condition. It is experienced as generalised knee pain around the patella (knee cap) when completing an activity. This pain can be increased when running up/down hills or long distances. 

What symptoms do you get with Runners Knee?

• Symptoms are characterised by a dull pain that is “behind” or “around”  the kneecap. Pain can be brought on by knee bending activities such as squatting, running (especially downhill), descending stairs, and prolonged sitting, like the car or cinema. Other signs and symptoms include knee swelling and reports of grinding or popping sensations within the knee joint. You will also likely have pain when trying to straighten out your leg and possibly tenderness if you push against the kneecap itself.

What are the causes of Runner’s Knee?

There are many different reasons why it may happen. It may be just one thing or a combination of things. It is important to figure out what the exact cause(s) of it is and then tailor the treatment specifically to you.

Some reasons why this may occur:

• Foot Mechanics; This is how your foot works during gait (when walking or running). If your foot is moving a certain way, what can happen is it can increase the forces/pressure going through the knee.

• Overuse; This covers a few different things. The main one is a sudden increase in mileage. If you have increased your distance over a short period of time, this can cause issues such as runner’s knee as it is being overused but the soft tissues around it are not ready for the load that is going through it. Repeated bending or high stress exercises such as lunges and plyometrics can irritate the patellofemoral joint when it’s not prepared for it.

• Direct trauma to the knee such as a fall or blow.

• Weak quads muscles or muscle imbalance; Weakness in quad muscles causes an extract load going through the knee cap which it is not used off. 

• Reduced flexibility: Tight hamstring and calf muscles put pressure on the knee, combined with weak quadriceps muscles can cause the patella to track out of alignment of the joint. Instead of working as a “hinge joint”, the patella can track sideways and can cause irritation. 

How do I treat Runner’s Knee?

 If this is ongoing for some time, it is best to get it assessed asap. 

 Here at Achilles clinic, we use the most up to date   evidence based rehabilitative programmes,   combined  with personal experience in helping with   your knee pain. A few different treatment options   that can help you with this problem are:

• An individualised gait/running analysis may be used in order to further detect poor running mechanics and muscle weakness or valid imbalances. 

• A personal strength training programme will be what ultimately provides relief from patellofemoral pain. 

• Stretching and foam rolling may also be utilised which has been shown to be a great adjunct to strength training.

• Custom orthotics may also be subject to use if first line treatment is unsuccessful.

Each person will be introduced and advised on a progressive walking/ running programme once permitted by your podiatrist. Education will also be provided on the importance of correct footwear and the importance of proper running technique.  

If you are suffering with knee pain you can call us now on 0212021001 and a member of our team will be happy to help you.

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