You jog around the neighborhood and take the stairs when available. Then one day, you feel pain in your knee. Cold packs aren't enough. Your
primary care provider suspects runner's knee.
By taking the right steps, you can move past runner's knee and get back to life. Better yet, you can avoid it altogether.
The Root and Experience of Runner's Knee
Also known as patellofemoral pain syndrome (PFPS), runner's knee can come from a misaligned kneecap. Poor technique or using bad equipment or different shoes can also cause problems.
However, many cases of PFPS are the result of overuse – you climb too many stairs, squat too many times, or run too far. The pain may show up when you increase how often you work out.
Whatever the cause, common symptoms include knee pain in the front of the knee and kneecap (patella) in the following situations:
- After sitting for a long time
- During exercise that requires you to bend the knee joint over and over
- When using new equipment, playing on a new surface, or increasing the intensity of exercise
Who's at Risk
Anyone can get runner's knee, but active people, individuals with flat feet, and women are at higher risk. According to the
Office on Women's Health, women's increased risk may be due to the following:
- Biological factors, such as smaller muscles to which the knee connects
- Hip shape, leg alignment, and muscle strength affect how women run, jump, and land
- Hormones during pregnancy or menstruation that negatively affect bones and joints
Walking Away from Runner's Knee
Runner's knee can last a long time, especially when untreated. Take action, and you can speed walk past runner's knee. At-home treatment echoes what you do for
common sports injuries. This includes:
- Avoiding the pain-inducing activity
- Over-the-counter nonsteroidal anti-inflammatory drugs, such as ibuprofen
- RICE (rest, ice, compression, and elevation of the injured knee)
Physical therapy can also help. During therapy, a physical therapist teaches you special exercises to strengthen your knee to overcome pain and prevent future injury.
When these efforts fall short, orthopedic surgery may be necessary. Surgical options include removing damaged cartilage and releasing the tendon pulling the kneecap out of alignment.
Just be careful. Runner's knee can return, causing pain and swelling in your knee once again. Avoid this with proper exercise techniques, building your strength slowly and slowing down if you feel the pain creeping in.
Dodging the Pain
Prefer to remain pain-free and never experience knee problems? You can prevent runner's knee – or at least reduce your risk. To do so, the
American Academy of Orthopaedic Surgeons suggests these tips:
- Avoid or limit activities that result in knee pain.
- If you're new to exercise, increase your tolerance slowly.
- Purchase and use the right shoes for the right activity.
- Reach a healthy body weight to decrease stress on your knees.
- Spend a few minutes warming up and cooling down your muscles and joints before and after working out.
Could your knees use a helping hand? The experts at Union Health Orthopedics are ready to help your leg bend and straighten without pain.
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