What is Runner’s Knee?
A runner’s knee or patellofemoral pain syndrome (PFPS) is an overuse injury that causes pain in the kneecap. Runner’s knee is also referred to as Patellofemoral Pain Syndrome, caused by activities that stress the knee joint.
Runners, hikers and athletes in Hong Kong suffer from runner’s knee due to sudden changes in training habits, bending and a lot of straightening activities during sports.
Training surfaces can also cause runner’s knee. Hong Kong’s hilly terrain contributes to knee stress, as running down the hill adds more stress to your knee compared to a flat surface or uphill.
Symptoms of Runner’s Knee
The first or the main symptom of a runner’s knee is dull, aching pain around or behind the kneecap. Sports doctors refer to it as patellofemoral pain syndrome (PFPS), meaning it affects the area between the patella (Kneecap) and the Femur (thigh bone).
The pain gets worse when you participate in activities that require you to bend or straighten your knee. These activities include: squatting, using stairs and running. Sitting down for a long time may also contribute to knee pain.
Swelling and a grinding sensation in the knee. When you have a runner’s knee, some bubbles are formed at the joint, these bubbles burst, therefore making pop sounds or a grinding sensation. However, the crunching sounds shouldn’t stop you from moving. Movements keep your knee healthy. You may also notice an inflammation on the affected knee.
Also Read: Common Running Knee Injuries & Their Treatment
Causes of Runner’s Knee
Research is yet to show the specific cause of runner’s knee
Below are some of the common causes that might contribute to runner’s knee.
Overuse: Overuse is doing the same exercise over and over again, placing excessive strain on the joint. Could be repetitive squats or running. Overuse also causes small injuries around the kneecap, making it hard for you to move your knee.
Running on hard surfaces: Running on hard surfaces, like Hong Kong’s concrete streets and trails, increases impact stress on your knees, leading to a higher risk of strain and injury. Uneven terrains cause instability that may lead to the knee cap misalignment.
Muscle imbalances: Quadriceps are the big muscles of your front thighs, they keep your knee cap in place when you bend or stretch. Weak quads cannot withstand training load nor keep your kneecap firm during sports activities. Tight hamstrings limit the range of motion of your knee, therefore causing knee stress.
Poor running form: Increasing your speed beyond the recommended mileage by your trainer irritates your cartilage, therefore causing knee stress.
Improper footwear: Improper footwear does not support your knee properly. Wrong footwear could be tight shoes, worn-out shoes and shoes that leave your feet hanging out.
Malalignment: Malalignment is when your bones are not correctly lined up. This is the bones running from your hips to the ankle, including the knee cap. If your bones are not in their correct position, a lot of pressure is applied to certain spots when you move.
Hypermobile feet and Flat feet: You know you have hypermobile feet when your joints move more than they should, while a flat foot is one that rolls downward and inward when you move. These two conditions affect the way you move, therefore, a cause of knee pain.
Treatment for Runner’s Knee
If symptoms persist, it’s important to consult a sports medicine specialist for diagnosis and treatment options. Below are some of the treatment options you can apply to relieve pain and improve your balance and movements.
Physiotherapy & Rehabilitation
Look for physiotherapists to help you perform strengthening exercises for your quadriceps and hip muscles. Quadriceps and hip muscles strengthen your knees and keep your leg in alignment.
Stretching techniques for hamstrings, calves, and IT band relieve knee stress. Stretches focus on muscle imbalances to promote strength and flexibility.
Rest & Recovery Strategies
Giving your knees a break from high-impact activities is a simple yet effective way to promote healing, as these exercises can cause repetitive stress. Applying ice therapy helps reduce swelling and pain. Ice your knee for 20 minutes every 2-3 hours over the next three days for relief.
Pain Management Options
Over-the-counter pain relief (NSAIDs), such as Ibuprofen and Naproxen, help in reducing pain and inflammation. The pain relievers provide short-term pain relief, however, if the pain persists, seek medical advice for a stronger painkiller.
Knee taping or bracing for support helps reduce pain and provides support. You should get help from a doctor if you feel excessive knee pain.
Preventing Runner’s Knee
Preventive measures can help you live an injury-free life and enjoy your athletic career. Below are some preventive measures that you can apply to run for the long term.
Proper Running Techniques
Gradually increase your running mileage and intensity to prevent overworking your kneecap. How you run matters, correct running form reduces knee stress. While running, keep your knees slightly bent and maintain a tight core. Always avoid leaning more forward or backwards.
Footwear & Running Gear
Well-cushioned running shoes and supportive shoes designed for your sports give you comfort and confidence to boost your performance.
Customize orthotics or shoe inserts if you have flat feet. Shoe inserts are good for better knee alignment and reduce knee stress.
Strength & Flexibility Exercises
Strengthening exercises targeting the knee, thigh, and hip muscles help support the knee joint, reduce pain, and improve overall joint function. Effective exercises include squats, lunges, and glute activation drills, all of which enhance stability and mobility.
Organize a stretching routine for your quadriceps muscles. You can include warmups. Like jogging on the spot and cool-ups after running. A physiotherapist or a personal trainer at Hong Kong Sports Clinic can train you in the stretches for runners.
Further Read: 10 Tips to Avoid Exercise Injuries
Where to Get Treatment in Hong Kong?
If you’re experiencing runner’s knee, seeking professional treatment can help speed up recovery. Hong Kong Sports Clinic offers expert diagnosis and personalized care to get you back on track. You can also explore physiotherapy centres, sports injury specialists, or orthopaedic clinics in Hong Kong for tailored treatment options. Prioritizing professional care ensures proper healing and prevents future injuries.
Final Thoughts
Early knee intervention prevents future injuries. Ignoring knee pain signs can lead to chronic pain and long-term joint damage. Address the symptoms as early as possible through physiotherapy, strengthening and stretching.
Seek professional help when you experience persistent pain. A physiotherapist, and sports medicine specialists can identify the underlying issues to provide the right treatment.
FAQs
Will the runner’s knee heal by itself?
Runner knee pain can disappear on its own, however, the time of healing depends on the extent of the damage. Consult your healthcare provider if you consider your knee pain hard to bear.
What exercise is best for runner’s knee?
Standing quad stretch, leg lift and calf stretch are exercises that help reduce tightness, improving flexibility and keeping your knee stable.
How do I test if I have runner’s knee?
Here is how you self-test for a running knee
- Sit on a chair
- Bend your knee 90 degrees
- With your fingers, press the base of your kneecap
- If you feel pain, it is clear you have runner’s knee.
