{"id":23685,"date":"2022-11-10T13:19:00","date_gmt":"2022-11-10T18:19:00","guid":{"rendered":"https:\/\/www.zeel.com\/blog\/?p=23685"},"modified":"2022-11-13T11:32:40","modified_gmt":"2022-11-13T16:32:40","slug":"runners-knee-what-it-is-why-it-happens-and-how-to-treat-and-prevent-it","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/chronic-pain\/runners-knee-what-it-is-why-it-happens-and-how-to-treat-and-prevent-it\/","title":{"rendered":"Pain in the Patella: What is Runner’s Knee and How to Treat (and Prevent) It"},"content":{"rendered":"\n

Whether you were inspired by last weekend\u2019s New York Marathon or you\u2019re a longtime streaker, you\u2019ve probably experienced at least some degree of what running can feel like for your knees. In a word: Ouch.<\/p>\n\n\n\n

In more clinical terms, the cumulative impact and repetitive motion in the knees inherent in running can result in Patellofemoral Pain Syndrome, also known as \u201crunner\u2019s knee<\/strong>.\u201d Characterized by pain behind and around the knee cap, runner\u2019s knee is one of the most common injuries runners (and other athletes) experience.<\/p>\n\n\n\n

Dr. John Gallagher, PT, DPT, CEAS,<\/strong> is an expert in orthopedics and sports rehabilitation with such athletic credos as Certified Running Gait Analyst, TPI Level 1 Certification with Titleist Performance Institute, and former Official Physical Therapist for the New York Saints professional lacrosse team. As Zeel\u2019s National Director of Physical Therapy, he works with repetitive motion injuries and athletic strains every day, and runner\u2019s knee is a complaint he addresses regularly.<\/p>\n\n\n\n

As a generalized term for inflammation of the kneecap<\/strong>, Dr. Gallagher approaches runner\u2019s knee with patients by examining not just the knee itself, but root causes and triggers of pain around it. \u201cOftentimes, the cause of the problem is not the knee joint itself but deficiencies up and down the kinetic chain<\/a>\u2014in the core, hips, and feet.\u201d<\/p>\n\n\n\n

\u201cIn its normal biomechanics, the knee is a hinge joint<\/a> with the patella, or knee cap sliding up and down every time we bend and extend the knee,\u201d Dr Gallagher explains. \u201cIf there are compressive forces due to tight muscles or shearing forces [misaligned forces pushing different parts of the body in different directions] due to weakness or instability, pain and inflammation can occur.\u201d<\/p>\n\n\n\n

\u201cOftentimes, the cause of the problem is not the knee joint itself but deficiencies up and down the kinetic chain\u2014in the core, hips, and feet.\u201d<\/p>Dr. John Gallagher, PT, DPT, CEAS<\/cite><\/blockquote>\n\n\n\n

So is running bad for your knees?<\/strong> Dr. Gallagher says absolutely not, and that the dreaded runner\u2019s knee can be avoided in otherwise healthy knees by simply doing it right<\/em>\u2014and listening to your body if it\u2019s telling you otherwise. \u201cRunning with poor mechanics or going out too hard or too fast without proper recovery can be bad for your knees as well as other joints.\u201d <\/p>\n\n\n\n

So what should you do if your knees are beset by run-induced pain? Dr. Gallagher advocates for continuing this otherwise healthy endeavor, but with extreme mindfulness and care: Slow your speed, run shorter distances, and increase your rest between runs until the pain recedes and you can comfortably ramp back up. \u201cI\u2019m not a fan of total rest unless it\u2019s absolutely necessary to recover from an injury. The worst thing I can do is tell a runner to stop running!\u201d <\/p>\n\n\n\n

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Book an In-Home Sports Massage<\/a><\/div>\n<\/div>\n\n\n\n

You may also reduce the strain of repetitive motion via cross-training\u2014introducing new movements to your exercise routine can foster strength and suppleness of the tissues that surround and support your knees, as well as the knees themselves.<\/p>\n\n\n\n

\u201cI\u2019m not a fan of total rest unless it\u2019s absolutely necessary to recover from an injury. The worst thing I can do is tell a runner to stop running!<\/strong>\u201d<\/p><\/blockquote>\n\n\n\n

As Dr. Gallagher points out, Wolff\u2019s law<\/a> states that tissues will adapt based on the demands placed on it. If you\u2019re starting up a running routine, ramp up gradually, and your joints, bones, and muscles will come along for the ride. <\/p>\n\n\n\n

And if you\u2019re an experienced runner, you surely know that proper rest and recovery time is essential to preventing injury and inflammation\u2014and recovering from it.<\/p>\n\n\n\n

Runner\u2019s Knee Symptoms<\/h2>\n\n\n\n