Hey there! Today we are talking about knee pain when running, also known as Patellofemoral Pain Syndrome (PFPS) or “Runners Knee”. It’s a pretty common condition that affects people of all ages and activity levels. In fact, it’s estimated that about 25% of all knee pain diagnoses are related to PFPS.

Who is at risk of Knee Pain When Running?

If you’re wondering who is more likely to experience it, well, it’s more common in women than in men. And, it’s often seen in athletes who participate in sports that involve running, jumping, and squatting. However, it can also occur in people who are more sedentary and engage in activities that require prolonged sitting or standing. So, it’s pretty widespread.

Talk technical to me – what is Runners Knee?

Let’s talk about the patellofemoral joint. It’s the joint between the patella (kneecap) and the femur (thigh bone). The patella is held in place by the quadriceps muscles and the patellar tendon, which attach to the front of the tibia (shin bone). When you bend your knee, the patella glides over the femur. Repetitive stress on this joint can lead to irritation and inflammation of the soft tissues that surround it, resulting in PFPS.

What are the symptoms of Runners Knee (Patellofemoral Pain Syndrome)?

Now, let’s get to the symptoms. PFPS typically presents as a diffuse pain around the front of the knee. The pain is often described as a dull ache that is aggravated by activities that increase compressive forces on the patellofemoral joint, such as running, jumping, squatting, and going up and down stairs. Pain may also be present with prolonged sitting, as the patella is compressed against the femur. Patients may also report a sensation of grinding or clicking in the knee, however, this doesn’t equate to any damage to the joint and is usually soft tissue such as muscle rubbing over each other or gas bubbles popping as the joint moves.

Causes of knee pain when running

So, what can cause PFPS?

There are several factors, including overuse, muscle imbalances, malalignment, and footwear.

Repetitive high-impact activities, such as running or jumping, can put excessive stress on the patellofemoral joint, leading to irritation and inflammation.

Weakness or tightness in the muscles around the hip and knee can alter the alignment of the patella, leading to increased compressive forces on the patellofemoral joint.

Certain structural abnormalities, such as a high-riding patella or a knock-knee alignment, can also increase the risk of PFPS. Wearing shoes that are worn out or do not provide adequate support can increase the stress on the patellofemoral joint as well.

Treatment – What to do about Runners Knee

Now, let’s talk about treatment. It typically involves a combination of rest, physiotherapy, and pain management.

Initially resting from activities that aggravate the pain is important to allow the soft tissues around the patellofemoral joint to heal.

Physiotherapy will include guidance on how to strategically rest from aggravating activities and how to gradually build back into them.

Plus, there will be exercises to strengthen the muscles around the hip (glutes) and knee (quadriceps). Studies have shown that a combination of these exercises consistently reduces runner’s knee pain. Your physiotherapist will be able to provide the best exercises to start with and progress towards as you get better.

So, there you have it! I hope this was helpful in understanding more about Runner’s Knee or PFPS. Remember, if you’re experiencing any knee pain, it’s always best to consult with a healthcare professional to get an accurate diagnosis and treatment plan.