Top 5 Running Injuries #1: Runners Knee

Paterllar femoral pain syndrome (PFPS), or “Runners knee” is the number one cited injury for runners (Tucker 2009).

Experienced as mild to severe pain at the base or behind the kneecap this condition is often accompanied by a grinding sensation. Runners complain of pain with running, stairs, bending the knee, or prolonged sitting. Pain usually occurs at a specific distance or time during a run but as the condition worsens pain can occur earlier in your run, post run, or even at rest.

So great, I know what I have but can I run through it?

The answer is yes…and no.

Science has found that no structural damage occurs inside the knee with PFPS but the constant rubbing turns on pain receptors which tell your body you’re in pain, create swelling, and turn off muscles that support the knee. This could create compensatory strategies, creating real damage anywhere along the kinetic chain. Your best bet is to take a step back in your training, and engage in only pain-free running or exercise.

 I realize this is a hard concept for us runners but PFPS can easily be treated allowing you to get back to your typical mileage in no time!

 Okay so how the heck do I fix it you ask?

To reduce pain try ice or anti-inflammatories , modifying your mileage or intensity, get fitted for proper running shoes and run on flat surfaces. 

To improve kneecap tracking pay attention to your running form to stop your knee from buckling towards midline while loading, strengthen weak gluteal muscles and stretch tight structures like the IT band. Great exercises to increase gluteus medius strength include clamshells, leg raises, fire hydrants, or side jumps onto a bosu.

Gradually increase your mileage when returning from injury, running the distance you are able to perform pain free.

What do I do if it won’t go away?

Seek help from a Physiotherapist, Doctor, or Massage Therapist for further treatment and to ensure you aren’t suffering from other conditions with similar symptoms such injury to the knee joint or cartilage, or stress fracture.