First, it isnБt just for runners. Also, it isn\’t really a specific injury. RunnerБs knee is a broad term used to describe the pain you feel if you have one of several knee problems. You might hear a doctor call it patellofemoral pain syndrome. Overuse. Bending your knee again and again or doing a lot of high-stress exercises, like lunges and plyometrics (training that uses the way your muscles lengthen and shorten to boost their power), can irritate tissues in and around your kneecap. A direct hit to the knee, like from a fall or blow
Your bones arenБt lined up (your doctor will call this malalignment). If any of the bones from your hips to your ankles are out of their correct position, including the kneecap, that can put too much pressure on certain spots.
Then your kneecap wonБt move smoothly through its groove, which can cause pain. Problems with your feet, like hypermobile feet (when the joints in and around them move more than they should), fallen arches (flat feet), or overpronation (which means your foot rolls down and inward when you step). These often change the way you walk, which can lead to knee pain. Weak or unbalanced thigh muscles. The quadriceps, those big muscles in the front of your thigh, keep your kneecap in place when you bend or stretch the joint. If theyБre weak or tight, your kneecap may not stay in the right spot. Chondromalacia patella, a condition in which the cartilage under your kneecap breaks down What Are the Symptoms?
The main thing is pain. You might notice it: Usually in front of your kneecap, though it could be around or behind it When you bend your knee to walk, squat, kneel, run, or even get up from a chair The area around your knee could swell, or you might hear popping or have a grinding feeling in the knee. Undoubtedly one of the most common running ailments, or patellofemoral pain syndrome (PFPS), can hamper your training or leave you completely sidelined. The pain associated with runner\’s knee is located under, slightly above or below the kneecap. It generally worsens when athletes run uphill, downhill or up and down stairs. A popping sensation is sometimes audible.
In the worst cases, the knee may swell. More: A term used to describe a number of knee issues, runner\’s knee often occurs because of an increase in mileage. While some harriers will experience sporadic pain, others have problems nearly every time they add miles. The condition can also be related to poor running form and core strength. \”A lot of these injuries result from motion or mobility problems in the hip or low back,\” explains, a physical therapist based in Greensboro, North Carolina. \”Or it can be an instability issue because of lack of core engagement. If you have an imbalance that causes the leg to be unstable, it may be a hip control issue. \” Indeed, strength and mobility imbalances will have a greater effect on the body over increased mileage, resulting in issues like runner\’s knee.
The dilemma is you often won\’t know you have these imbalances until your knee starts to nag you. At this point, it becomes important to back off and identify where the injury originated. \”The biggest problem is that people don\’t listen to their bodies and they run through pain,\” says LeBauer. \”Running through sharp, shooting pain just makes the issue worse; [runners who do this] end up in my office because they keep running rather than resting or seeking treatment earlier. \” More: When it comes to treatment, LeBauer says it is important to trace back to the root cause of the pain, and focus on correcting it.