If you experience discomfort around your kneecap that intensifies during physical activities, you might suffer from a prevalent condition known as runner’s knee. Despite its name, this condition isn’t exclusive to runners or a singular disease. Instead, “runner’s knee” is a common term including various injuries and disorders that cause pain in the kneecap area.
It’s important to recognize the symptoms, understand effective treatment options, and learn preventative measures to manage and alleviate the pain, enabling you to maintain an active, pain-free lifestyle. This is where physiotherapy for knee pain becomes important. In this blog, we will discuss a runner’s knee, its causes and factors, and how physiotherapy treatment can help.
What Is a Runner’s Knee?
The kneecap, or patella, is situated at the front of the knee joint, specifically the patellofemoral joint. This joint is crucial as it involves the patella, which connects via tendons and ligaments to the muscles of the thigh and the shinbone. As the knee flexes and extends, the patella’s underside glides across the femur’s cartilage (thighbone).
The condition known as patellofemoral pain syndrome, commonly referred to as runner’s knee, arises when there are abnormalities or issues with any of these components. While it is frequently seen in runners—who subject their knees to continuous stress through the repetitive motion of running—this syndrome can affect individuals of various ages and levels of physical activity. Understanding this broad spectrum of causative factors is key to addressing the discomfort effectively.
Causes and Risk Factors of Runner’s Knee
Understanding the causes and risk factors associated with a runner’s knee is crucial for determining the most effective treatment approach. This knowledge can guide discussions and strategies between you, your healthcare provider, and your physical therapist. Here are some primary causes and risk factors linked to runner’s knee:
Chondromalacia Patella: This condition involves the softening & breakdown of the cartilage beneath the kneecap, leading to pain and inflammation. It results from the degeneration of cartilage, which can impair the smooth movement of the kneecap over the knee joint.
Excess Weight: Carrying additional weight can exert extra stress on your knees. This increased load can heighten the risk of developing knee pain as the joints struggle to support the additional weight.
Malalignment: Any misalignment of the bones from your ankles to your hips, including the femur or shinbone, can cause improper tracking of the kneecap. This malalignment can lead to stress and pain in the knee joint.
Overuse: Engaging in frequent sports or physical activities can lead to overuse of the knee joints. Repetitive motion and stress on the knee can culminate in discomfort and pain.
Overtraining and Inadequate Recovery: Intense training sessions without adequate rest and recovery can cause damage or excessive stress on the knee joints. Proper balance between activity and rest is essential to prevent overtraining injuries.
Tight Muscles: Tightness in the muscles around the knee, such as the quadriceps, calf muscles, iliotibial band, and hamstrings, can increase the risk of developing a runner’s knee. These tight muscles can pull on the knee joint and affect its alignment and function.
Trauma: Any injury to the hip, knee, or ankle can alter the biomechanics of the knee. Changes in how the knee moves and bears weight can lead to increased stress and risk of injury.
Weak Movement Control: Weakness or poor control of the muscles around the hip and thigh can place an extra burden on the knee during physical activities. Strengthening these muscles can help distribute the forces more evenly across the knee joint.
Foot Issues: Problems with the feet, such as overpronation (excessive inward rolling of the foot) or fallen arches, can affect the alignment of the knee. These issues can alter how forces are transmitted through the leg, increasing the likelihood of knee pain.
Addressing these factors through appropriate medical interventions, physical therapy, and lifestyle modifications can significantly alleviate symptoms and improve knee function.
Identifying Signs and Symptoms of Runner’s Knee
Individuals suffering from patellofemoral pain syndrome, commonly referred to as runner’s knee, often report experiencing discomfort during physical activities or when rising from a seated position after an extended period. The affected knee may feel unstable or exhibit a sensation of weakness. Additionally, the area around the kneecap might be sensitive or tender when touched.
Those with a runner’s knee frequently experience auditory symptoms such as clicking, popping, or grinding sounds within the knee joint while it bends. Since these signs can also be indicative of other medical conditions, it’s crucial to consult with a healthcare professional or a physiotherapist.
How to Treat a Runner’s Knee with Physiotherapy Treatment?
Having physiotherapy for knee pain involves a combination of exercises, techniques, and lifestyle adjustments. Here’s how physiotherapy treatment helps in a runner’s knee:
Strengthening Exercises
Physiotherapy Winnipeg for knee pain generally includes a complete strengthening regimen targeting the core and lower extremities to stabilize the knee and enhance joint alignment. Focusing on the hips, quadriceps, and hamstrings, these exercises are essential in supporting the knee joint. Some examples of these exercises are
- Quad Sets: These involve tightening the muscles on the front of your thigh while keeping the leg straight.
- Straight leg Raises: Lifting the leg while lying down, keeping the knee straight to strengthen the quadriceps.
- Step-Ups: Stepping onto a platform to engage the thigh and hip muscles.
Stretching and Flexibility Routines
Tight muscles can aggravate the symptoms of a runner’s knee. Implementing stretching routines that specifically target the hamstrings, quadriceps, and calf muscles can alleviate muscle tension and enhance overall flexibility, which is crucial for knee health. Examples of these stretches are:
- Standing Calf Stretch: Leaning into a wall while pushing the heel down to stretch the calf.
- Seated Hamstring Stretch: Extending the leg forward while sitting and reaching towards the toes.
- Quad Stretch: Pulling the foot towards the buttock while standing, to stretch the front of the thigh.
Manual Therapy
Manual therapy techniques such as massage, mobilization, and manipulation increase joint mobility and alleviate pain. These are often complemented with taping methods designed to improve the tracking of the patella (kneecap), which can significantly reduce discomfort and enhance movement efficiency.
Biomechanical Corrections
Physiotherapists may also assess and modify a patient’s running technique and footwear to address and correct biomechanical issues. If structural problems in the foot contribute to undue stress on the knee, custom orthotics might be prescribed to offer additional support and proper alignment issues.
Modalities
Various therapeutic modalities may be utilized to reduce pain and inflammation associated with a runner’s knee. Physiotherapy Winnipeg techniques such as ultrasound therapy or electrical stimulation are common options for targeted treatment, promoting healing and reducing discomfort.
Conclusion
A runner’s knee can greatly benefit from specialized physiotherapy interventions. Physiotherapy treatment effectively improves knee function and mobility by addressing the root causes and enhancing biomechanics, alongside strengthening and stretching exercises.
At Bridgwater Physiotherapy, our commitment is to offer physiotherapy solutions for runner’s knees. Our skilled therapists use various proven techniques tailored to each patient’s needs to restore pain-free activity and prevent recurring issues. Contact Us Today!