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Runner's Knee Tips

How To Treat Runner's Knee?

Dr. Varun Shanbhag 94% (10 ratings)
BPTh/BPT, Bachelor In TCM, DTCM
Physiotherapist, Mumbai
How To Treat Runner's Knee?

Runner’s knee is a very common problem with athletes. It is definitely not something one needs to worry about. In fact, with certain exercises, it can be prevented and if you do develop a runner’s knee, it can be treated with some exercises as well.

There are special sports medical practitioners who prescribe not only regular physiotherapy, but also specific exercises to deal with specific sports injuries. To fight with runner’s knee pain, there are a few exercises.

But the four most important ones are described in detail below.

  1. Quads: For performing proper quads, all you need is a back wall for additional support. You need to hold yourself against the wall and keep your legs apart from each other. The legs should be folded in the knees. In this position, you have to move up till the knee position with a minimum of one minute hold time in the knee position. You can repeat this exercise 10 times at a stretch before moving on to the next exercise.
  2. Hamstring: This is a fairly easier exercise than the previous one. You have to stand straight with your legs apart. Bend downwards from your hips. Relax your neck and back. Ease your head downwards as well. Keep your hands behind. Join both your hands and give it a stretch. If you think that this position is straining your neck or back a little too much, then you can simply stretch your hands without joining them.
  3. Calves: Calves is a standard exercise that is prescribed by medical practitioners and physiotherapists for easing out the pain caused by runner’s knee. You have to stand with your hand against the wall. Put your left leg forward and bend it at the knees. Stand on your right heel. Hold yourself in this position for 20 to 30 seconds before changing the legs and doing the same.
  4. LateralLateral is also one of the easiest and common forms of exercises. You have to stand with your legs directly below your hips. Then stretch your right leg apart. Without bending your knees, try to touch the toes of your right leg with the fingers of your left hand. Hold this position for 20 to 30 seconds before changing the position and performing the lateral with your left leg.

Thus, these are some of the very fundamental exercises that one should follow in order to get quick relief from the pains of a runner’s knee. These exercises are very easy and help in reducing pain.

7 Ways To Treat Runner's Knee Problem

Dr. Shyam Bhairi 92% (61 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery
Orthopedist, Hubli-Dharwad
7 Ways To Treat Runner's Knee Problem

If you are thinking that runner’s knee pain can ony happen to runners or sportsmen, then you are wrong. It can happen to anyone who spends time in doing things that involve bending the knees. It can happen due to activities like walking, biking and jumping. It refers to an aching pain around the kneecap. In medical terms, it is also called patellofemoral pain syndrome.

It doesn’t refer to a particular injury. It is an umbrella term to refer to any pain that happens during knee problems. Here are some of the reasons responsible for runner’s kneecap:

  1. High stress exercises, such as lunges or plyometrics
  2. Direct hit in the knee.
  3. If any of the bones are out of their correct position.
  4. Hypermobile feet and fallen arches or overpronation can cause joint pain as they change the way you walk.
  5. Weak or unbalanced thigh muscles.

What Are the Symptoms of runner's knee?

  1. You can feel the pain in front, behind, or around the kneecap
  2. Pain is felt when you walk, squat, kneel, run, or get up from a chair
  3. Pain is felt when you walk downstairs
  4. Swelling around your knee or a grinding feeling inside the joint

Diagnosis:
It can be diagnosed through physical examination and might require X-rays, MRIs, or CT scans.

What's the treatment for runner's knee?

  1. In most cases, runner’s knee gets better with time. However, the cause of the pain must be identified and then the treatment is done. Here’s what can be done:
  2. Give rest to your knees. It is best to avoid activities that cause the pain.
  3. Apply ice pack on the knees to ease the swelling. Repeat this after every 3 to 4 hours in a day and apply the pack for at least 20 minutes.
  4. Use an elastic bandage or straps to wrap the knees. It gives extra support to the knees and prevents the pain.
  5. Elevate the leg on a pillow at the time of lying down.
  6. Take pain killers like ibuprofen or naproxen.
  7. Indulge yourself in stretching exercises.

What Are The Symptoms Of Runner's Knee?

Dr. Atul Mishra 86% (17 ratings)
Fellowship In Joint Replacement, MS - Orthopaedics, MBBS
Orthopedist, Delhi
What Are The Symptoms Of Runner's Knee?

If you are thinking that runner’s knee pain can ony happen to runners or sportsmen, then you are wrong. It can happen to anyone who spends time in doing things that involve bending the knees. It can happen due to activities like walking, biking and jumping. It refers to an aching pain around the kneecap. In medical terms, it is also called patellofemoral pain syndrome.

It doesn’t refer to a particular injury. It is an umbrella term to refer to any pain that happens during knee problems. Here are some of the reasons responsible for runner’s kneecap:

  1. High stress exercises, such as lunges or plyometrics
  2. Direct hit in the knee.
  3. If any of the bones are out of their correct position.
  4. Hypermobile feet and fallen arches or overpronation can cause joint pain as they change the way you walk.
  5. Weak or unbalanced thigh muscles.

What Are the Symptoms of runner's knee?

  1. You can feel the pain in front, behind, or around the kneecap
  2. Pain is felt when you walk, squat, kneel, run, or get up from a chair
  3. Pain is felt when you walk downstairs
  4. Swelling around your knee or a grinding feeling inside the joint

Diagnosis:
It can be diagnosed through physical examination and might require X-rays, MRIs, or CT scans.

What's the treatment for runner's knee?

  1. In most cases, runner’s knee gets better with time. However, the cause of the pain must be identified and then the treatment is done. Here’s what can be done:
  2. Give rest to your knees. It is best to avoid activities that cause the pain.
  3. Apply ice pack on the knees to ease the swelling. Repeat this after every 3 to 4 hours in a day and apply the pack for at least 20 minutes.
  4. Use an elastic bandage or straps to wrap the knees. It gives extra support to the knees and prevents the pain.
  5. Elevate the leg on a pillow at the time of lying down.
  6. Take pain killers like ibuprofen or naproxen.
  7. Indulge yourself in stretching exercises.
4722 people found this helpful

How Hamstring Exercise Is Good For Runner's Knee?

Dr. Ranjana Arora 91% (217 ratings)
B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Prenatal & Post Natal
Physiotherapist, Gurgaon
How Hamstring Exercise Is Good For Runner's Knee?

Runner’s knee is a very common problem with athletes. It is definitely not something one needs to worry about. In fact, with certain exercises, it can be prevented and if you do develop a runner’s knee, it can be treated with some exercises as well. There are special sports medical practitioners who prescribe not only regular physiotherapy, but also specific exercises to deal with specific sports injuries. To fight with runner’s knee pain, there are a few exercises.

But the four most important ones are described in detail below.

  1. Quads: For performing proper quads, all you need is a back wall for additional support. You need to hold yourself against the wall and keep your legs apart from each other. The legs should be folded in the knees. In this position, you have to move up till the knee position with a minimum of one minute hold time in the knee position. You can repeat this exercise 10 times at a stretch before moving on to the next exercise.
  2. Hamstring: This is a fairly easier exercise than the previous one. You have to stand straight with your legs apart. Bend downwards from your hips. Relax your neck and back. Ease your head downwards as well. Keep your hands behind. Join both your hands and give it a stretch. If you think that this position is straining your neck or back a little too much, then you can simply stretch your hands without joining them.
  3. Calves: Calves is a standard exercise that is prescribed by medical practitioners and physiotherapists for easing out the pain caused by runner’s knee. You have to stand with your hand against the wall. Put your left leg forward and bend it at the knees. Stand on your right heel. Hold yourself in this position for 20 to 30 seconds before changing the legs and doing the same.
  4. Lateral: Lateral is also one of the easiest and common forms of exercises. You have to stand with your legs directly below your hips. Then stretch your right leg apart. Without bending your knees, try to touch the toes of your right leg with the fingers of your left hand. Hold this position for 20 to 30 seconds before changing the position and performing the lateral with your left leg.

Thus, these are some of the very fundamental exercises that one should follow in order to get quick relief from the pains of a runner’s knee. These exercises are very easy and help in reducing pain.

3162 people found this helpful

7 Ways To Treat Runner's Knee!

Dr. S. P. Gupta 90% (10 ratings)
MBBS & MS, Fellowship in AO (Germany), Ranawat Arthoplasty Fellow(USA)
Orthopedist, Jaipur
7 Ways To Treat Runner's Knee!

If you are thinking that runner’s knee pain can ony happen to runners or sportsmen, then you are wrong. It can happen to anyone who spends time in doing things that involve bending the knees. It can happen due to activities like walking, biking and jumping. It refers to an aching pain around the kneecap. In medical terms, it is also called patellofemoral pain syndrome.

It doesn’t refer to a particular injury. It is an umbrella term to refer to any pain that happens during knee problems. Here are some of the reasons responsible for runner’s kneecap:

  1. High stress exercises, such as lunges or plyometrics
  2. Direct hit in the knee.
  3. If any of the bones are out of their correct position.
  4. Hypermobile feet and fallen arches or overpronation can cause joint pain as they change the way you walk.
  5. Weak or unbalanced thigh muscles.

What Are the Symptoms of runner's knee?

  1. You can feel the pain in front, behind, or around the kneecap
  2. Pain is felt when you walk, squat, kneel, run, or get up from a chair
  3. Pain is felt when you walk downstairs
  4. Swelling around your knee or a grinding feeling inside the joint

Diagnosis:
It can be diagnosed through physical examination and might require X-rays, MRIs, or CT scans.

What's the treatment for runner's knee?

  1. In most cases, runner’s knee gets better with time. However, the cause of the pain must be identified and then the treatment is done. Here’s what can be done:
  2. Give rest to your knees. It is best to avoid activities that cause the pain.
  3. Apply ice pack on the knees to ease the swelling. Repeat this after every 3 to 4 hours in a day and apply the pack for at least 20 minutes.
  4. Use an elastic bandage or straps to wrap the knees. It gives extra support to the knees and prevents the pain.
  5. Elevate the leg on a pillow at the time of lying down.
  6. Take pain killers like ibuprofen or naproxen.
  7. Indulge yourself in stretching exercises.
2424 people found this helpful

Runner's Knee: How to Prevent Knee Pain?

Dr. Gaurav Khera 90% (30 ratings)
MBBS, Diploma In Orthopaedics (D. Ortho), DNB - Orthopedics, Mch
Orthopedist, Delhi
Runner's Knee: How to Prevent Knee Pain?

If you are thinking that runner’s knee pain can ony happen to runners or sportsmen, then you are wrong. It can happen to anyone who spends time in doing things that involve bending the knees. It can happen due to activities like walking, biking and jumping. It refers to an aching pain around the kneecap. In medical terms, it is also called patellofemoral pain syndrome.

It doesn’t refer to a particular injury. It is an umbrella term to refer to any pain that happens during knee problems. Here are some of the reasons responsible for runner’s kneecap:

  1. High stress exercises, such as lunges or plyometrics
  2. Direct hit in the knee.
  3. If any of the bones are out of their correct position.
  4. Hypermobile feet and fallen arches or overpronation can cause joint pain as they change the way you walk.
  5. Weak or unbalanced thigh muscles.

What Are the Symptoms of runner's knee?

  1. You can feel the pain in front, behind, or around the kneecap
  2. Pain is felt when you walk, squat, kneel, run, or get up from a chair
  3. Pain is felt when you walk downstairs
  4. Swelling around your knee or a grinding feeling inside the joint

Diagnosis:
It can be diagnosed through physical examination and might require X-rays, MRIs, or CT scans.

What's the treatment for runner's knee?

  1. In most cases, runner’s knee gets better with time. However, the cause of the pain must be identified and then the treatment is done. Here’s what can be done:
  2. Give rest to your knees. It is best to avoid activities that cause the pain.
  3. Apply ice pack on the knees to ease the swelling. Repeat this after every 3 to 4 hours in a day and apply the pack for at least 20 minutes.
  4. Use an elastic bandage or straps to wrap the knees. It gives extra support to the knees and prevents the pain.
  5. Elevate the leg on a pillow at the time of lying down.
  6. Take pain killers like ibuprofen or naproxen.
  7. Indulge yourself in stretching exercises.
2873 people found this helpful

4 Important Exercises to Prevent Runner's Knee!

Dr. Pankaj Das 90% (168 ratings)
Master of Physiotherapy, Bachelor in Physiotherapy
Physiotherapist, Guwahati
4 Important Exercises to Prevent Runner's Knee!

Runner’s knee is a very common problem with athletes. It is definitely not something one needs to worry about. In fact, with certain exercises, it can be prevented and if you do develop a runner’s knee, it can be treated with some exercises as well.

There are special sports medical practitioners who prescribe not only regular physiotherapy, but also specific exercises to deal with specific sports injuries. To fight with runner’s knee pain, there are a few exercises.

But the four most important ones are described in detail below.

  1. Quads: For performing proper quads, all you need is a back wall for additional support. You need to hold yourself against the wall and keep your legs apart from each other. The legs should be folded in the knees. In this position, you have to move up till the knee position with a minimum of one minute hold time in the knee position. You can repeat this exercise 10 times at a stretch before moving on to the next exercise.
  2. Hamstring: This is a fairly easier exercise than the previous one. You have to stand straight with your legs apart. Bend downwards from your hips. Relax your neck and back. Ease your head downwards as well. Keep your hands behind. Join both your hands and give it a stretch. If you think that this position is straining your neck or back a little too much, then you can simply stretch your hands without joining them.
  3. Calves: Calves is a standard exercise that is prescribed by medical practitioners and physiotherapists for easing out the pain caused by runner’s knee. You have to stand with your hand against the wall. Put your left leg forward and bend it at the knees. Stand on your right heel. Hold yourself in this position for 20 to 30 seconds before changing the legs and doing the same.
  4. Lateral: Lateral is also one of the easiest and common forms of exercises. You have to stand with your legs directly below your hips. Then stretch your right leg apart. Without bending your knees, try to touch the toes of your right leg with the fingers of your left hand. Hold this position for 20 to 30 seconds before changing the position and performing the lateral with your left leg.

Thus, these are some of the very fundamental exercises that one should follow in order to get quick relief from the pains of a runner’s knee. These exercises are very easy and help in reducing pain.

2274 people found this helpful

Runner's Knee - How To Get Relief?

Dr. Senthil Kamalasekaran 90% (127 ratings)
MS - Orthopaedics, MBBS
Orthopedist, Chennai
Runner's Knee - How To Get Relief?

Runner's knee is not a particularly dangerous problem. It is an expansive term that refers to the pain you feel in case you have one of the few knee issues. For instance, chondromalacia patella, a condition due to softening of the cartilage under the kneecap can lead to runner's knee side effects.

Runner's knee can happen for a few reasons:

  1. Overuse of the knee in case you are performing highly stretchable exercises
  2. An immediate hit to the knee as from a fall or a blow
  3. Your bones are not lined up or aligned properly (this is called malalignment)
  4. If any of the bones from your hips to your lower legs are out of their right positions, including the kneecap itself, excessive amount of weight can be felt on specific spots in the joint. At that point, your kneecap will not move easily, which can bring about pain.
  5. Problems with your feet like hypermobile feet (when the joints in and around the feet move more than they should)
  6. Powerless or unequal thigh muscles. The muscles in the front of your thigh keep your kneecap in its place when you stretch or bend the joint. If they are tight, your kneecap may shift.

Symptoms of Runner's Knee:

The main symptom you will notice is pain. It can happen:

  • In front, behind, or around your kneecap
  • When you bend your knee, such as when you walk, squat, kneel, run, or even get up from a chair
  • When you walk downstairs or downhill

You might also notice swelling around your knee or a popping or grinding feeling inside the joint.

For the vast majority, runner's knee shows signs of improvement with time. However, certain treatments or remedies for pain elevation are as follows:

  1. Rest your knee. Try to avoid exercises that aggravate the pain, for example, running, lunging, squatting, or sitting or standing for long periods of time.
  2. Ice your knee to relieve the pain and swelling. Do it for 20 to 30 minutes each three to four hours for three days, or until the pain is gone.
  3. Wrap your knee. Use a flexible wrap, brace, or sleeves to give it additional support.
  4. Keep your leg raised on a cushion when you are sitting or resting.
  5. Take non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen. These medications help in getting rid of the irritation and help in reducing the pain and swelling. However, they can have reactions such as a risk of bleeding and ulcers.
  6. Do stretching exercises, especially for your quadriceps muscles. Your specialist can prescribe a physiotherapist to show you what to do.
  7. Try arch or knee supports for your shoes. They may help with the position of your feet. You can get them at the store or get them custom-made.
  8. In case that you attempt these procedures and your knee still hurts, enquire as to whether you have to see a surgeon.
  9. Your specialist additionally may suggest that you get injections of a corticosteroid to help with the pain. However, these are not replacements for rest or exercises.
  10. Although it is uncommon, extreme instances of runner's knee may require surgery. An orthopedic specialist can replace or remove the affected ligament and, in extraordinary cases, adjust the position of the kneecap.

An Orthopaedic specialist can help you sort out the problem. In case you have a concern or query you can always consult an expert & get answers to your questions!

2666 people found this helpful

How To Get Relief From A Runner's Knee?

Dr. Ankit Bhartia 88% (26 ratings)
MBBS, MS - Orthopaedics, Fellowship in Arthroscopy & Arthroplasty Shoulder & Knee
Orthopedist, Gurgaon
How To Get Relief From A Runner's Knee?

The problem with runner’s knee is that it leaves you partially immobile. The pain is really uncomfortable and it bars daily activities, exercises, etc. To get relief from such pain, you may try resting the knee for some time. In case you are not getting any respite with rest and precautionary steps, you may go for a more aggressive treatment. However, to understand what is going wrong with your knee, it is important that you understand the problem and its causes better.

Understanding Runner’s Knee-

It can be a combined problem with the knee cap, misalignment of any of the bones starting from the pelvic line to the knee, a damage or degeneration of the cartilage beneath the knee bone or patella, or loosening of the associated thigh muscles. Hence with any or some of the bone problems, the condition may develop. You may hear a pop sound with knee movements or may experience pain and swelling. Pain may come from any side or surround the full joint.

Prevention Is The Best Method-

To prevent runner’s knee from affecting you, when you know that you are an athlete and are more susceptible to it, try the following:

  1. Concentrate on strengthening your thigh muscles for complete support.

  2. Pick a good shoe for running and exercising.

  3. Try to avoid hard running tracks.

  4. Manage your weight.

  5. Use a knee guard when doing intense workout.

  6. While you are increasing your workout and activity, try to make the change slow and gradual.

How To Treat Runner’s Knee?

The best treatment for the condition is rest. Time and rest cure the problem on its own in most cases. Pain can be reduced with ice pack application for half an hour and can be repeated after every 3-4 hours for 2-3 days. Also, you must try to keep your legs high using a pillow support while you are lying down or sitting. Try to get support from a good orthopedic shoe. You may also need physiotherapy exercises to heal better. Additionally, some stretching exercises for strengthening your thigh muscles would be recommended by your physiotherapist.

If the pain is excruciating, you may take pain killers like ibuprofen or naproxen etc. Ensure you take these medicines only after a consent from your doctor. In some severe cases, a surgery may be needed to align the bone, or replace the affected cartilage.

Healing time-

The age and body condition decides how fast you would heal. But once you are cured, try to be careful with enough knee support through shoes, knee guards and physiotherapy so that the condition does not return. Also remember that resting between exercise reps is a must.  

In case you have a concern or query you can always consult an expert & get answers to your questions!

5027 people found this helpful

Runner's Knee - 7 Ways To help You Treat It!

MS - Orthopaedics, M.Ch - Orthopaedics, MBBS
Orthopedist, Ghaziabad
Runner's Knee - 7 Ways To help You Treat It!

If you are thinking that runner’s knee pain can ony happen to runners or sportsmen, then you are wrong. It can happen to anyone who spends time in doing things that involve bending the knees. It can happen due to activities like walking, biking and jumping. It refers to an aching pain around the kneecap. In medical terms, it is also called patellofemoral pain syndrome.

It doesn’t refer to a particular injury. It is an umbrella term to refer to any pain that happens during knee problems. Here are some of the reasons responsible for runner’s kneecap:

  1. High stress exercises, such as lunges or plyometrics
  2. Direct hit in the knee.
  3. If any of the bones are out of their correct position.
  4. Hypermobile feet and fallen arches or overpronation can cause joint pain as they change the way you walk.
  5. Weak or unbalanced thigh muscles.

What Are the Symptoms of runner's knee?

  1. You can feel the pain in front, behind, or around the kneecap
  2. Pain is felt when you walk, squat, kneel, run, or get up from a chair
  3. Pain is felt when you walk downstairs
  4. Swelling around your knee or a grinding feeling inside the joint

Diagnosis:
It can be diagnosed through physical examination and might require X-rays, MRIs, or CT scans.

What's the treatment for runner's knee?

  1. In most cases, runner’s knee gets better with time. However, the cause of the pain must be identified and then the treatment is done. Here’s what can be done:
  2. Give rest to your knees. It is best to avoid activities that cause the pain.
  3. Apply ice pack on the knees to ease the swelling. Repeat this after every 3 to 4 hours in a day and apply the pack for at least 20 minutes.
  4. Use an elastic bandage or straps to wrap the knees. It gives extra support to the knees and prevents the pain.
  5. Elevate the leg on a pillow at the time of lying down.
  6. Take pain killers like ibuprofen or naproxen.
  7. Indulge yourself in stretching exercises.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2476 people found this helpful
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