Complete GUIDE to RUNNERS KNEE

The term “Runner’s Knee” refers to any of the several conditions that cause pain around the kneecap, also known as the patella. Anterior knee pain syndrome, patellofemoral malalignment, chondromalacia patella, and iliotibial band syndrome are some examples of these conditions. As the name indicates, a Runner’s Knee is commonly caused due to running, but any activity that stresses the knee joint repeatedly can cause the disorder. Walking, skiing, biking, jumping, cycling, and soccer are all examples.

Apart from RUNNING, what else can CAUSE a Runner’s Knee?

 

Overuse

 

Bending your knee repeatedly or performing a lot of high-stress exercises, such as lunges and plyometrics (training that uses the way your muscles lengthen and shorten to increase power), can irritate tissues in and around your kneecap and result in a Runner’s Knee.

 

A direct knee hit, such as from a fall or blow

 

Your bones are not aligned (your doctor will call this malalignment). If any of the bones from your hips to your ankles, including the kneecap, are misplaced, it can exert too much pressure on certain areas. Then your kneecap will not move smoothly through its groove, causing pain.

 

Foot issues such as hypermobile feet

 

Your kneecap can also suffer injury or pain when the joints in and around them move more than they should, or due to fallen arches (flat feet), or overpronation, which means your foot rolls down and inward when you step. These frequently alter your walking pattern, which can result in knee pain.

 

Weak or unbalanced thigh muscles

 

When you bend or stretch your knee, the quadriceps, those big muscles in the front of your thigh, keep your kneecap in place. However, your kneecap may not remain intact in the correct position if they are weak or tight, ensuing in a Runner’s Knee.

 

Chondromalacia patella

 

This is a knee condition in which the cartilage beneath your kneecap deteriorates. Infact, this is another terminology for Runner’s Knee.

 

Also Read: Everything You Need To Know About Golfers' Knee Injury

What SYMPTOMS signify a Runner’s Knee?

 

The issue usually occurs in front of your kneecap, but it can also be around or behind it.

• When you walk, squat, kneel, run, or even get up from a chair, you bend your knee.
• When you walk downstairs or downhill, it gets worse.
• The area around your knee may swell, and you may hear popping or feel a grinding sensation in the knee.

 

What can I DO for my Runner’s Knee Recovery and TREATMENT?

 

Most people’s runner’s knee heals on its own with time and treatments to address the underlying cause of their pain. Nevertheless, you can help relieve your pain and speed up your recovery by doing the following:

• Allow your knee to Rest – Try to avoid activities that elevate the pain as much as possible, such as running, squatting, lunging, or sitting and standing for extended periods of time.
• Ice Therapy – To reduce pain and swelling in case of a Runner’s Knee, apply ice to your knee. Do it every 3-4 hours for 20-30 minutes for 2-3 days, or until the pain is gone.
• Compression – Wrap your leg around. To provide additional support, use an elastic bandage, patellar straps, or sleeves.
• Elevate – When you sit or lie down, lift your leg on a pillow.
• NSAIDs – If necessary, take NSAIDs such as ibuprofen or naproxen. These medications alleviate pain and swelling. However, these medications must only be taken under the supervision of your knee doctor.

 

Few more things you may try to treat your Runner’s Knee

 

• Perform stretching and strengthening exercises, focusing on your quadriceps muscles. Your doctor can refer you to a physical therapist who will teach you how to do it.
• For your shoes, try arch supports or orthotics. They may aid in the positioning of your feet. You can buy them in a store or have them made to order.

Although it is uncommon, severe cases of Runner’s Knee may necessitate surgery. A specialised orthopaedic surgeon can remove or replace damaged cartilage and, in severe cases, correct the position of your kneecap to distribute stress more evenly throughout the joint.

 

Also Read: Knee Pain: Causes, Symptoms, And Treatment

What is the RECOVERY TIME for a Runner’s Knee?

 

 

People heal at varying rates. Your recovery time is determined by your body and the severity of your injury.

You shouldn’t be stressing much and take it easy while you are recovering from a Runner’s Knee condition. Nonetheless, that doesn’t mean you should stop exercising. Instead, simply try something new that will not harm your joint. For example, instead of jogging, swim laps in a pool.

Whatever you do, don’t be in a hurry. If you return to your workouts before you’ve fully recovered, you risk permanently damaging the joint.

 

To SPEED UP your Runner’s Knee recovery time, do not resume your previous level of physical activity until:

 

• Without pain, you can fully bend and straighten your knee.
• Walking, jogging, sprinting, or jumping causes no pain in your knee.
• Your injured Runner’s Knee is just as strong as your uninjured knee.

 

Why should you always consider a KNEE SPECIALIST for a Runner’s Knee Treatment?

 

If you are done with trying all the above remedies, but your Runner’s Knee doesn’t feel any better, consult our knee specialist in Dubai, Dr Rik Kundra. With an enormous experience of more than 18 years in this field, he has treated and helped several patients to get cured of many types of knee issues. Along with having a niche in the arena of sports injuries, Dr Rik is also skilled at treating almost all kinds of knee conditions, from non-invasive to minimally invasive procedures.

So, book an appointment to get your symptoms diagnosed thoroughly and receive a well-guided treatment course that your knee problem deserves.