Runner’s knee or Patellofemoral pain syndrome (PFPS) is a
condition where the cartilage under the knee cap begins to wear away. Running
can cause irritation where the kneecap rests on thighbone, which causes pain.
The pain can be sharp or a dull ache that does not go away.
Causes
Runner’s knee can result from a biomechanical issue or from
weak quadriceps and tight hamstrings. Some common biomechanical issues are flat
feet, high arches in the feet, size and placement of the patella and worn
cartilage. Weak quadriceps can cause alignment issues, while tight hamstrings
and calves can put pressure on the knee. Also, the repetitive, jarring motion
of running can often be enough to cause runner’s knee.
Symptoms
Symptoms of runner’s knee include pain behind or around the
patella. Pain may also be felt toward the back of the knee. Some report a
feeling of the knee ‘giving out’ and others have cracking in the knee.
Runner’s knee is more common in women due to the q-angle
(see previous post on q-angle) – wider hips, which results in a larger angle of
the thighbone to the knee, putting more pressure on the kneecap. It is also a
condition that tends to strike younger athletes.
Prevention
Run on softer surfaces and make sure you are wearing the correct
shoes. Local specialty running stores can be a great resource to see that you
are fitted properly. Orthotics can also be helpful in the prevention of
runner’s knee.
Strength training is another great way to prevent runner’s
knee. Focus on strengthening the quadriceps, hamstrings and calves. By doing
this, you will reduce pressure on your knees. Also, remember to stretch the
hamstrings and calves as this will also help with prevention.
If pain occurs, cut back on your running and avoid
activities that involve extensive knee bending. Giving the knee a rest is the
best way to begin to heal. If the pain persists, see a doctor.
