Patellofemoral Pain (Runners Knee) Syndrome - Tips and Tricks to Beat Runners Knee
Do you experience knee pain while (or after) you run?
Many people think pain comes hand in hand with running. But let me tell you this is a misconception and running doesn't have to be painful.
I've battled Patellofemoral Pain Syndrome Running (also known as "runners knee") for years, and I've found some tricks and tips that work for me.
And while I'm no doctor, I've put together a list of some relief solutions that might work for you, too.
In this article, you’ll learn the following about Patellofemoral Pain Syndrome:
What exactly it is?
How it is caused?
How to recognize the symptoms?
And our top tips for overcoming it?
What Is Patellofemoral Pain Syndrome?
Patellofemoral pain syndrome, also known as runner’s knee or chondromalacia, is a common knee injury among runners. It occurs when the cartilage under the kneecap wears away, causing pain and inflammation. I have actually covered runners knee in depth in another article called Runners Knee Swelling, so we won't go into too much detail here. If you want to learn more about the finer points of runners knee I recommend jumping over for a read.
Here we are going to concentrate on getting rid of the Patellofemoral pain syndrome resulting from running.
What Causes Patellofemoral Pain Syndrome?
One of the primary causes of Patellofemoral Pain Syndrome is caused by the overuse of the knee joint through a repetitive action. This is why runners often experience this pain (and also why they have nicknamed the condition "runners knee". It is this repetitive stress and strain of the knee movement while running that is causing the friction in the joint.
Other causes (other than overuse) is poorly aligned knees and/or the weakening or tightening of the muscles directly connected to the knee joint. This includes tight quadriceps. However, to determine if it is either of these two conditions you would need to seek the advice of a medical professional.
How to Recognize when you have Patellofemoral Pain Syndrome
The answer is simple - if you are experiencing pain while running, it could be the result of Patellofemoral Pain Syndrome.
However, there are other signs that you can look out for that can indicate the onset of Patellofemoral Pain Syndrome. These include:
clicking in your knee joint
a catching sensation in the knee as you move or get up from a sitting position
swelling in and around the knee joint
Top Tips for Treating Patellofemoral Pain Syndrome
Patellofemoral pain syndrome is a common condition many runners learn to live with. But I find it amazing that a few simple steps can drastically reduce the pain runners experience.
While seeking a proper analysis of your condition is vitally important, there are a few simple ways to ease knee pain.
The first thing you should do is ice the knee to reduce inflammation. (Studies suggest that icing no more than three times a day for 15-20 minutes at a time can ease pain).
Once the inflammation has reduced the next step is to support the knee with a brace. The goal of a knee support aid is to find something that can stabilize the knee and prevent it from giving out.
But I am going to take this one step further. In true Best Knee Braces fashion I am going to push the ideals of prevention as the preferred method of treating Patellofemoral Pain Syndrome or runners knee. Using a brace or knee sleeve will drastically reduce the chance of Patellofemoral Pain Syndrome from setting in. It helps the knee function properly and reduces the stress that it is under during the repetitive motion.
Final Thoughts on Patellofemoral Pain Syndrome Running
Just because you are experiencing knee pain does not mean you have to give up running.
Patellofemoral Pain Syndrome is a common injury, so do not despair if you start to feel a niggle in the knee. By following the simple steps for treating the symptoms and putting in place some preventative measures (like a knee brace) you will soon find that you can return to running pain free!