Runner’s Knee (aka Patellofemoral Pain Syndrome)
It’s summer in San Diego and for a lot of people that means more time outdoors training for 5k’s, 10k’s, half marathons, and marathons. Unfortunately for some this also is the time when they will begin to suffer from various running related injuries. One of the most common we see in our office is what is commonly known as runner’s knee. Below is a brief overview of runner’s knee as well as it’s causes and how to treat it.
What is it? Runner’s knee, or patellofemoral pain syndrome, is pain and inflammation localized to the front of the knee. Those suffering from runner’s knee often report pain when walking down stairs, walking or running down hill, squatting, and when sitting with bent knees for longer periods of time.
Causes: Runner’s knee is often the combination of tight quadricep muscles and weak hip external rotator muscles otherwise known as your butt muscles. When your quadricep muscles are too tight they can over stress the knee where they insert which will eventually lead to pain and discomfort. Your gluteal (butt) muscles are largely responsible for controlling valgosity (or inward collapse) of the knee. When these muscles are not functioning correctly your knee will fall into valgus (fall inwards) stressing the structures of the knee which leads to abnormal wear and tear. This is why a lot of people with runner’s knee will also have a grinding sensation when the knee is actively flexed and extended. Proper hip and ankle motion as well as foot arch type are also extremely important factors in the development of runner’s knee.
How to fix it: Fixing runner’s knee obviously depends on what is exactly causing it. The vast majority of the time fixing runner’s knee involves strengthening the gluteal (butt) muscles and stretching the muscles and tissues of the legs like the quadriceps and IT bands. Proper shoe type is also important. Adjustments to the hips, ankles, and feet are also extremely effective at increasing range of motion which can take pressure off of the knee and allow it to work more correctly.
The doctors at San Diego Sports Chiropractic are experts in the treatment and management of running related injuries. Don’t let an injury keep you from reaching your health and fitness goals. If you or someone you know is experiencing runner’s knee, or if you simply have additional questions regarding this topic, please feel free to give us a call at 619.281.7800 or email us at email@example.com to schedule an appointment today.
Tags: knee injuries, knee rehabilitation, marathon injuries, marathon training, patellofemoral pain syndrome, Rock n Roll Marathon, Runner's Knee, running injuries, san diego, san diego sports chiropractic, sports chiropractic, sports rehab