What is runner’s knee? 3 Common Causes to Avoid

Overuse is perhaps the most common cause of runner’s knee, occurring when the knee joint is subjected to repeated stress without adequate recovery time. This frequently happens when individuals suddenly increase their training intensity, duration, or frequency without proper progression. The patellofemoral joint can only handle so much stress before the tissues become irritated and painful. Training errors such as improper technique, inadequate warm-up, or insufficient rest between workouts can compound this problem by placing additional stress on already vulnerable tissues.

Structural abnormalities or alignment issues within the knee joint can significantly contribute to the development of runner’s knee. These include conditions such as flat feet (pronation), high arches, or knock knees, which alter the way forces are distributed through the lower limbs during movement. When the kneecap doesn’t track properly in its groove on the femur, it creates abnormal pressure points and friction that lead to irritation and pain. Over time, these biomechanical inefficiencies can cause wear on the cartilage underneath the patella, further exacerbating knee pain.

Weakness or imbalance in the muscles surrounding the knee joint, particularly the quadriceps and hip muscles, plays a crucial role in the development of runner’s knee. The quadriceps help guide the kneecap as it moves, while hip muscles (especially the gluteus medius) help maintain proper alignment of the entire leg during activity. When these muscles are weak or imbalanced, the patella may track improperly during knee flexion and extension. This improper tracking creates excessive pressure on certain areas of the knee joint, leading to the characteristic pain of patellofemoral pain syndrome and potential damage to the joint over time.

Physical therapy stands as a cornerstone treatment for runner’s knee, focusing on strengthening weak muscles and correcting movement patterns that contribute to knee pain. A skilled physical therapist will design a personalized exercise program targeting the quadriceps, hip muscles, and core to improve overall lower body biomechanics. These exercises help stabilize the knee joint by ensuring proper muscle balance and coordination during movement. Physical therapists also employ techniques such as taping, manual therapy, and gait training to address specific deficits and gradually return patients to their desired physical activities without pain.

Chiropractic treatment offers a comprehensive approach to addressing runner’s knee by focusing on proper alignment and function of the entire kinetic chain. Chiropractors evaluate how misalignments in the spine, pelvis, and lower extremities might be contributing to abnormal knee mechanics and resulting pain. Through specific adjustments, chiropractors help restore optimal joint function not only in the knee but throughout the body, reducing stress on the patellofemoral joint. At McNeil Chiropractic, practitioners combine adjustments with soft tissue techniques, kinesio taping, and therapeutic exercises to provide integrated care that addresses both symptoms and underlying causes of knee pain.

Controlling inflammation forms an important part of managing runner’s knee, especially during acute flare-ups of pain. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may be recommended to reduce pain and swelling in the short term. Cold therapy, typically in the form of ice packs applied for 15-20 minutes several times daily, helps constrict blood vessels and reduce inflammation around the knee joint. For persistent cases, doctors might suggest more advanced options such as corticosteroid injections, though these are generally reserved for severe cases that don’t respond to conservative measures due to potential long-term effects on joint tissues.

Supportive devices can play a significant role in the treatment of runner’s knee by improving biomechanical alignment and reducing stress on the patellofemoral joint. Custom or over-the-counter orthotics help correct foot positioning problems like overpronation that can contribute to knee misalignment during walking or running. Patellar braces or taping techniques may be employed to help guide the kneecap in its proper tracking path, particularly during physical activities. These external supports provide immediate relief while the underlying muscle imbalances and movement patterns are being addressed through other therapeutic interventions.

• Gradually return to activity: Start with low-impact exercises like swimming or cycling before progressing slowly back to running or jumping activities, increasing duration and intensity by no more than 10% per week to allow proper adaptation.
• Continue with prescribed exercises: Maintain the strengthening and stretching routines provided by your healthcare practitioner even after the pain subsides, as these exercises help prevent recurrence by addressing the underlying muscle imbalances.
• Use proper footwear: Invest in quality shoes appropriate for your foot type and activity, replacing them every 300-500 miles of use to ensure adequate support and cushioning for your knee joint.
• Apply ice after activity: Even when pain-free, consider applying ice to the knee for 15-20 minutes after exercise as a preventive measure, especially when returning to higher impact activities.
• Monitor your body’s signals: Pay attention to early warning signs like minor discomfort or stiffness, and modify activities accordingly before they develop into more significant pain or inflammation.
• Maintain a healthy weight: Reduce excess stress on the knee joint by managing body weight through proper nutrition and regular exercise, as each extra pound puts approximately four additional pounds of pressure on the knees.
• Consider cross-training: Incorporate various types of exercise into your routine to distribute stress across different muscle groups and joints, reducing the repetitive load on the patellofemoral joint.