Is your knee bothering you when you move? Do you feel an irritation, popping, or a grinding sensation in the knee while walking, kneeling, running, or even sitting? You may have Patellofemoral Pain Syndrome, more commonly known as Runner’s Knee. This syndrome is normally accompanied by swelling of the knee and made worse by walking down stairs or downhill.
Patellofemoral Pain Syndrome is the pain on the underside of the patella (kneecap) caused by inflammation. While it often affects young individuals engaged in active sports it also afflicts older adults who overwork their knees.
What causes Patellofemoral Pain Syndrome? The knee experiences a large amount of force every time it is bent and if the surrounding muscles and joints are not working optimally, irritation occurs that can lead to Patellofemoral Pain Syndrome. Factors include:
- Overuse of the joint
- Tight hamstrings and calf muscles
- Weak quadriceps muscles
- Flat feet / issues in gait leading to misalignment in the knee joint
- Direct trauma
Physiotherapy Treatment
With Runner’s Knee you want to RICE (Rest, Icing, Compression, and Elevate) as much as possible in the early stages. Anti-inflammatories such as Ibuprofen may help with pain and swelling, consult your doctor first. Consult your physiotherapist to ensure a correct physical diagnosis and see what treatment plan should be taken. Typically stretching the calves, hamstrings, and IT bands along with strengthening the quadriceps is recommended. Orthotics may be prescribed to help support the arches in your feet and reduce friction in the knees when bending. Strengthening the muscles of the arches can also be effective. Bracing or taping techniques can also help keep the knee cap tracking properly.
Preventive care
Want to prevent yourself from getting Runner’s Knee? Start with maintaining strong and balanced muscles around the knee, your quadriceps in particular. Ensure your hamstrings and calves are stretched. Get a gait analysis done to determine proper footwear and whether you need orthotics. Be cautious of increasing your work out volume too fast.
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