Running is a great form of exercise and stress relief for many people. But it can take a toll on your knees. Most knee injuries in runners result from overuse, changes in your running routine, or wear and tear. So, how do I strengthen my running knees?
What is Runner’s Knee?
Patellofemoral pain syndrome (PFPS), also called runner’s knee, is the most frequent type of knee injury runners encounter. Pain generally appears under, above, or below the kneecap and at the front of the knee. The discomfort might intensify if you jog on inclined surfaces or stairs.
If you notice knee pain, stop running. It’s easy to ignore the pain, but neglecting an injury just worsens it. Consult with us at Precision Sports Physical Therapy about your pain, and we’ll provide tailored treatment advice to help you resume running with reduced pain.
Treating PFPS generally begins by understanding what triggered it. Did you suddenly increase your mileage? Take a step back and slowly build your stamina. Strength training exercises can build core strength, helping you improve your form as you run and reducing your risk of a knee injury.
What leads to Patellofemoral Syndrome in runners? Let’s go over some of the risk factors for runner’s knee:
What Trigger’s Runner’s Knees?
Overtraining
Running can become a habit. Many people notice a rapid boost in their stamina and speed when they start training, and because of this, they want to run more frequently and faster. However, exercise causes tissue breakdown and requires rest to recover, depending on the session’s intensity. If you keep advancing your running program without carefully planning rest days, the tissues in your legs will keep breaking down, causing injuries like patellofemoral syndrome.
Poor Alignment of the Kneecap
Each of us is built differently from others. We often need to be built symmetrically left and right. Your kneecap is a floating bone on top of a groove formed by your femur. The patella glides up and down as you bend and straighten your knee. You will not feel pain when the patella moves in the right direction. But if it strays from its intended path, it will create friction and lead to inflammation and pain. Poor alignment of your kneecap is often linked to the shape of bones in your leg and will make you prone to patellofemoral pain syndrome. Some examples are:
Muscle Weakness or Imbalances
We often describe the leg as a kinetic chain, indicating that all lower body joints work together to create important movements. Your knee is one of those unlucky joints between your ankles and hips, meaning it will be affected if there is a problem above or below it. A typical cause of Runner’s knee is muscle weakness or imbalance in the hips or ankles.
Trauma to Patella
Accidents occur, and sometimes, they directly impact your kneecap. This will result in significant compressive forces on the kneecap into the groove, thereby creating inflammation in the region.
Improper Warm-Up
Warm-ups are very important before exercising, but many people need to do them. Our muscles have fibers that can stretch, so if you don’t warm up, you might get muscle strains. It’s like pulling a cold rubber band too hard, which can make it break.
How is Patellofemoral Syndrome Diagnosed?
When you visit your physiotherapist, they will start by asking about your injury. They’ll ask how you got hurt, where it hurts, what makes it worse, and what treatments you’ve tried. This helps them understand your problem better.
After discussing your medical history, your physiotherapist will examine you physically. Because Runner’s Knee is complicated, the physiotherapist will carefully check your knee, feet, hips, and lower back. This will help them understand why your knee hurts and create a treatment plan tailored to you.
How Do I Treat Runner’s Knee?
Rest, Ice, And Elevate
At the beginning of patellofemoral syndrome, you’ll often feel more pain and swelling. First, find out what activity triggered it and stop doing it for a while. Remember, pushing through the pain won’t help; it’ll make things worse. If your knee is swollen, put some ice on it and raise your leg while lying down.
Taping for Runner’s Knee
Tape is a typical treatment option for runners’ knees. There are two main kinds of tape: KT tape and leukotape. The main aim of using tape is to move the skin around your knee in a certain way to help improve your running. It’s strongly advised to talk to a physiotherapist before buying knee tape. They can teach you how to tape it up, as doing it yourself often leads to mistakes.
Custom Orthotics for Patellofemoral Syndrome
Each of us has a unique build. The curve in your foot might not be ideal for running. When your foot hits the ground, it starts passing the impact up your leg. If the transfer of force isn’t right, like with flat feet or high arches, it affects your knee’s movement. Custom orthotics help align your foot with the ground, ensuring forces move correctly. When you visit, they’ll check your arches and may suggest orthotics to aid your treatment plan.
Bracing for Runner’s Knee
Correcting the muscle imbalances in your knee and nearby areas might take a while. Also, the shape of your bones could make you prone to more patellofemoral syndrome occurrences. When you run, wearing a knee brace can ensure your knee moves correctly. A knee brace, called a patellofemoral brace, usually has a pad outside your kneecap to keep it in place. There are lots of braces in different sizes and qualities. It’s smart to ask your physiotherapist before buying.
Seeking Professional Help
Different treatments may be required depending on the cause of your knee pain, so a health professional is your best bet to determine which approach is best for you and your knees. A physiotherapist can identify and treat an acute knee injury.
At the same time, they will prescribe exercise for chronic or reoccurring pain, progression back to running or other activities, and prevention of future injury or pain.
A treatment program will generally focus on one or more of the following:
- Releasing tight muscles
- Restoring the range of movement
- Improving muscle activation
- Improving lower limb stability and strength
- Improving running biomechanics
Remember that rehabilitation exercises are important but are only one piece of the puzzle. Your health professional is there to educate, assist with rehab adherence, and safely manage the progression of exercises, strength, and loading so that you can return to running without pain as soon as possible.
How Do I Strengthen My Running Knees: Exercises for Runner’s Knee
Squat
Position yourself with feet slightly more apart than the width of your hips, toes angled slightly outward, and hands joined together at the level of your chest. Move your hips back, and bend your knees to lower yourself as much as possible while keeping your chest up. Bend your knees until your thighs are at least as low as the floor. Push through heels and tighten your buttocks to come back up. Do this routine three times with ten repetitions each.
Reverse Towel Lunge
Keep your feet about hip-width apart, and place a slider or towel beneath your right foot. Slide the right foot back as you bend the left knee, allowing the left hip to flex and lowering the left knee to the floor. Plant your left heel firmly on the ground, then push up to stand tall again. Aim for 1 or 2 rounds of 8 to 10 repetitions for each leg.
Single Leg Deadlift
Stand with feet hip-width apart. Lift your right foot off the floor, not letting the right hip shift to the side. With a micro bend in the left knee, hinge at the hips as the right leg lifts straight out behind you and lowers your chest toward the ground. Keep going until your chest and right leg are almost flat, forming a straight line. Take a moment, then tighten your glutes to return to where you began. Aim for 1-2 sets of 8-10 repetitions for each leg.
Lateral Banded Walk
Loop a resistance band around your ankles. Begin by standing with your feet apart, shoulders wide, and knees slightly bent. Take 15 steps to your right side, then walk back 15 steps to your left side. That’s one complete round. Move slowly, ensuring each step is wide to sense the band’s resistance. Remember to push your knees out instead of allowing them to bend inward. Try to complete 2 to 3 rounds, which adds up to 30 steps.
How Do You Avoid Runner’s Knee?
Stretch the Muscles around Your Knees
Before running, do a quick warm-up and stretch your muscles gently. If you’re worried about your knees, pay attention to your quadriceps, hamstrings, and calves. When you stretch one muscle, try tightening the opposing muscle simultaneously. For instance, while you’re stretching your hamstrings, tense your quadriceps.
Strengthen Your Leg Muscles and Core
Building strength in various muscles like the hamstrings, quadriceps, core, and glutes is crucial. Plyometric exercises involve jumping or making quick movements and can also help avoid injuries. Even doing light workouts twice a week, for only 10 to 15 minutes each time, can be very beneficial. Some exercises you should try are lunges, squats, or farmers’ walks (if you have weights available at home).
Use Cold Therapy on Sore Knees
Do you have achy knees after a run? Try icing. Many professional athletes use this technique, sitting in frigid water for five to ten minutes or longer if tolerable. Talk to your doctor before trying this, and prepare for a chilly feeling!
Give your Knees a Break
Especially if you are injury-prone, mixing other forms of cardio into your routine a few times a week is wise. This can help to ease repetitive strain. Cycling is one option, and circuit training is another that you can do from home.
Stay Hydrated
Staying hydrated is crucial for optimal muscle health and function, regardless of exercise. Be sure to drink a large glass of water before running and returning home. If you’re planning a long run, remember to drink plenty the day before and skip alcohol.