All You Need to Know About Runner’s Knee

All You Need to Know About Runner’s Knee in 2022

Runner’s Knee: What You Need to Know

First, it’s not just for runners. Also, it’s not really a specific injury. Runner’s knee is a broad term used to describe the pain that occurs when you have one of the many knee problems. You may have heard that doctors call this Patellofemoral pain Syndrome.

Several things can bring it on:

  1. Overuse  flexing your knee frequently or doing exercises that involve a lot of stress, such as lunges and plyometrics (training that uses a method of lengthening and shortening your muscles to increase their power), in and around your knee can irritate the tissues.
  1. Direct hit on the knee , as from a fall or blow.
  2. your bones are not lined up – (Your doctor will call this pathology). There can be excessive pressure in certain areas if your hips, ankles, or kneecap are out of place. In this case, your knee will not move easily from its groove, resulting in pain.
  3. Problems with your feet, such as hypermobile feet (when the joints in and around them move more than they expect), fallen arches (flat feet), or over pronation (meaning your foot rolls down and inward when you step) Is). As a result, your walking pattern can change, which can lead to knee pain.
  4. Weak or unbalanced thigh muscles. The quadriceps, the large muscles on the front of your thigh, hold your kneecap in place when you flex or stretch the joint. If they are weak or tight, your knee may not stay in place.
  5. Chondro malacia patellae, a condition in which the cartilage below your kneecap breaks down.

What causes runner’s knee?

Running or walking in a certain way may cause runner’s knee. Some reasons are as follows:

  •       Kneecap that is too high in the joint of the knee
  •       Weak thigh muscles
  •       Tight hamstrings
  •       Tight Achilles tendons
  •       Poor foot support
  •       When walking or running with swaying legs and the thigh muscles pulling the kneecap out
  •       Excessive training or overuse
  •       Injury

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What are the symptoms of runner’s knee?

The main thing is pain. You might notice it:

  •       Usually in front of your kneecap, although it can be around or behind it.
  •       When you bend your knees to walk, sit, kneel, run or even get up from a chair.
  •       The situation gets worse when you walk downhill or downhill.

The area around your knee may swell, or you may hear popping or feel a grinding in the knee.

How it’s diagnosed?

A physical examination and a review of your medical history can help your healthcare provider diagnose runners knee. You may need X-rays to diagnose this condition.

How runner’s knee treated?

Your healthcare provider or your doctor/Surgeon will determine the best treatment based on:

  •       How old are you
  •       Your overall health and health history
  •       how much pain do you have
  •       how well you can handle specific drugs, procedures, or treatments
  •       What is expected to happen during the condition
  •       your opinion or choice

A good way to treat runner’s knee is to stop running until you can run pain-free again.

Other treatments may include:

  •       cooling pack
  •       leg raise
  •       compression knee wrap
  •       drugs like ibuprofen
  •       stretching exercises
  •       strengthening exercise
  •       arch support in shoes

How can I prevent runner’s knee?

  •       Keep your thigh muscles strong and shapely with regular exercise.
  •       If you have a problem that can lead to runner’s knee, use a shoe insert.
  •       Make sure your shoe has adequate support.
  •       Try not to walk on hard surfaces like concrete.
  •       Keep a healthy weight.
  •       Warm up before working out.
  •       Make no sudden workout changes, such as adding squats or lunges.
  •       Physical therapy may be recommended by your doctor.
  •       Upon your doctor’s or physical therapist’s recommendation. Wear a knee brace while exercising.
  •       Wear quality running shoes.
  •       Once you lose shape or the sole becomes worn or irregular, get a new pair of running shoes.

Important points about runner’s knee

  • Runner’s knee is a dull ache around the front of the knee.
  • This can be caused by a structural defect, or by a certain way of walking or running.
  • Symptoms include pain, and the sound of rubbing, grinding, or kneeling.
  • Treatment does not involve running until the pain goes away. Also using cold packs, compression and elevation can help.
  • Medicines such as ibuprofen can reduce pain and reduce inflammation.
  • Runner’s knee can be prevented by stretching and strengthening exercises.

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Q.1 – Is it OK to run with runner’s knee?

Answer – Exercises that cause inflammation and further damage to your knee, such as long runs, intervals, and speed training, should be avoided. You may want to stop running if your level of pain is higher than a 3 out of 10.

Q.2 – Is Runner’s knee serious?

Answer – Runners are most at risk, but active people, such as cyclists and hikers, can also suffer from it. The majority of people recover from Runner’s Knee after a few months of rehab, though it is an injury that can become chronic if not treated properly.