What is Runner's Knee and how to beat it.

Runner’s knee is a term used to describe one of several different repetitive strain injuries on the knee that can cause pain around the kneecap, which might worsen when sitting, climbing and descending stairs, and with excessive use. The most common is patellofemoral pain syndrome, caused by stress in the joint between the kneecap and thigh bone, but iliotibial band syndrome is also another common cause, and occurs when the iliotibial band that runs along the length of the thigh gets inflamed.

WHAT CAUSES RUNNER’S KNEE?

Runner’s knee isn’t just caused by running – although it is a particularly common condition amongst runners, cyclists and walkers. There are several factors which might cause runner’s knee:

• Overuse – excessive training and running and any exercises that involve repetitive knee movements, such as lunges, can irritate the tissues in and around the kneecap and lead to pain.• Foot problems – hypermobile feet, fallen arches and overpronation, where your feet roll inwards while you walk or run, can all put extra pressure on the kneecap, causing runner’s knee.
• Weak or tight thigh muscles – strengthening the muscles in the thigh area could help alleviate symptoms.
• Misalignment of the knee – if the bones from your hips down to your ankles are out of position this can put pressure on the knee, causing pain.
• Trauma to the knee – if you receive a blow to the knee this could lead to the pain and irritation associated with runner’s knee.

HOW TO TREAT RUNNER’S KNEE

It might be frustrating if you’re used to exercising regularly, but rest is the best way of treating runner’s knee and can help to speed up recovery. You should try to avoid activities which aggravate the pain, in particular, running, squatting, lunging and sitting for long periods of time.

Icing the knee cap can also help to reduce swelling and pain. Ice the area for 10-15 minutes every few hours for 2-3 days or until the pain subsides. The Neo G 3D Hot&Cold Therapy Discs can help to ease swelling in the muscle, reducing inflammation and soothing aches and pains.

If you suspect weak or tight thigh muscles could be the cause of your runner’s knee, try strengthening and stretching exercises.

If self help measures don’t work, consult your GP, who might be able to arrange an appointment with a physiotherapist who can get to the route of the problem.

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