Running With Knee Pain
Susie Goodridge
Fact: forty-two percent of all injuries from overuse affect the
knee joint, and runner's knee (patellofemoral pain syndrome or
PFPS), is the most common injury among runners.
PFPS can effect both knees, though more commonly it is more
painful in one knee. According to the British Journal of Sports
Medicine PFPS hinders more young and active people, and twice as
many women as men. This is most likely because women tend to
have wider hips, resulting in a greater angling of the thighbone
to the knee, which puts the knee cap under more stress. The
symptoms of PFPS are caused by the irregular tracking of the
patella (kneecap) in the femoral groove. What are the common
symptoms of PFPS?
The most common complaint of those suffering with PFPS is
tenderness behind and around the knee. Some also experience pain
on the posterior side of the knee capsule as well. Instability
and cracking could also be signs of PFPS. Although symptoms will
be different in each case, running on hills and uneven surfaces
often aggravates PFPS symptoms.
What are possible causes of PFPS?
Determining a single cause of your knee pain can be quite
difficult. A good approach to eliminating your pain is having
your knee assessed by a physical therapist. Anterior knee pain
could be a biomechanical problem. Biomechanical issues that may
be causing your pain include: excessive internal rotation of
your hip, your knee cap may sit too high or too low in its
groove, worn cartilage in the knee joint which reduces shock
absorption, high arches of the feet providing less cushioning
and flat feet, or knees that turn in or out excessively can pull
the patella sideways. There could also be muscular issues
contributing to your PFPS. Tight hamstrings and calf muscles, in
particular, can put excessive pressures on the knee. Weak
quadriceps muscles can also cause the patella to track out of
alignment, creating painful friction and rubbing.
What can I do to help with PFPS?
A good physical therapist can perform a thorough assessment and
determine what factors could be contributing to your knee pain.
They would also evaluate your running stride while running on a
treadmill to determine if there are any problems with your
running technique and gait which may be the culprit of your
pain. Treatment will likely consist of exercises to focus on
correcting existing muscle imbalances and improving strength in
weak muscles. You will also perform a flexibility program for
the hamstrings, calves and hip flexors, and education on proper
footwear and referral for orthotics to correct your foot
positioning, if necessary. The rule is if your feet have good
form, your knees will follow.
Some smart ways to prevent PFPS is to try running on softer
surfaces like grass or trails. Also, don't do too much.
Increasing your weekly mileage more than ten percent each week
is too much. And lastly, running on hills can be good for your
heart but hard on your knees; make sure to introduce a hill
routine slowly! For the best advice contact a good physical
therapist who can analyze your running gait and provide
strengthening exercises to prevent future pain in your knees.
About the author:
Susie Goodridge PT, CSCS, is a five time marathon runner, and
has first hand experience with patellofemoral pain syndrome.
Through her treatments for knee pain in
Therapy patients, she has developed techniques in assessing
and treating pain caused by running.
Fact: forty-two percent of all injuries from overuse affect the
knee joint, and runner's knee (patellofemoral pain syndrome or
PFPS), is the most common injury among runners.
PFPS can effect both knees, though more commonly it is more
painful in one knee. According to the British Journal of Sports
Medicine PFPS hinders more young and active people, and twice as
many women as men. This is most likely because women tend to
have wider hips, resulting in a greater angling of the thighbone
to the knee, which puts the knee cap under more stress. The
symptoms of PFPS are caused by the irregular tracking of the
patella (kneecap) in the femoral groove. What are the common
symptoms of PFPS?
The most common complaint of those suffering with PFPS is
tenderness behind and around the knee. Some also experience pain
on the posterior side of the knee capsule as well. Instability
and cracking could also be signs of PFPS. Although symptoms will
be different in each case, running on hills and uneven surfaces
often aggravates PFPS symptoms.
What are possible causes of PFPS?
Determining a single cause of your knee pain can be quite
difficult. A good approach to eliminating your pain is having
your knee assessed by a physical therapist. Anterior knee pain
could be a biomechanical problem. Biomechanical issues that may
be causing your pain include: excessive internal rotation of
your hip, your knee cap may sit too high or too low in its
groove, worn cartilage in the knee joint which reduces shock
absorption, high arches of the feet providing less cushioning
and flat feet, or knees that turn in or out excessively can pull
the patella sideways. There could also be muscular issues
contributing to your PFPS. Tight hamstrings and calf muscles, in
particular, can put excessive pressures on the knee. Weak
quadriceps muscles can also cause the patella to track out of
alignment, creating painful friction and rubbing.
What can I do to help with PFPS?
A good physical therapist can perform a thorough assessment and
determine what factors could be contributing to your knee pain.
They would also evaluate your running stride while running on a
treadmill to determine if there are any problems with your
running technique and gait which may be the culprit of your
pain. Treatment will likely consist of exercises to focus on
correcting existing muscle imbalances and improving strength in
weak muscles. You will also perform a flexibility program for
the hamstrings, calves and hip flexors, and education on proper
footwear and referral for orthotics to correct your foot
positioning, if necessary. The rule is if your feet have good
form, your knees will follow.
Some smart ways to prevent PFPS is to try running on softer
surfaces like grass or trails. Also, don't do too much.
Increasing your weekly mileage more than ten percent each week
is too much. And lastly, running on hills can be good for your
heart but hard on your knees; make sure to introduce a hill
routine slowly! For the best advice contact a good physical
therapist who can analyze your running gait and provide
strengthening exercises to prevent future pain in your knees.
About the author:
Susie Goodridge PT, CSCS, is a five time marathon runner, and
has first hand experience with patellofemoral pain syndrome.
Through her treatments for knee pain in
Therapy patients, she has developed techniques in assessing
and treating pain caused by running.
posted by The Editor at
5:58 AM
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