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Runner’s Knee: How to fix it ?


Are you currently suffering from Runner’s Knee?  Would like to know how to manage your symptoms? 

Look no further! Our Team of Specialists at Perfect Balance Clinic are here to give you some top tips on how to keep your symptoms at bay. Read below to find out the key things you should look out for. 

What is Runner’s Knee?

Runner’s Knee or Patellofemoral Pain Syndrome is a condition where there is a suspected misalignment of the patella (kneecap) at the knee joint. Where the patella most commonly sits centrally to the knee joint, Runner’s knee is caused when the patella rests or sits on the femur (thighbone).

What is the onset of Runner’s Knee?

Where you can say most people are under the impression that Runner’s Knee is caused by a huge amount of continuous or repetitive running, this isn’t, in fact, the case. As we now know that runner’s knee is a case of misalignment of the kneecap, there are few ways in which this can be caused. 

  1. Impact or trauma to the kneecap itself. For example, a direct blow to the knee, or a bad fall. 
  2. Instability of the Knee, Pelvis or Foot and Ankle. Instability can be caused by lack of tendon or ligament function and the possibility of weak or poor muscle group function related to the joints named above. For instance, weakness of the Quadricep group can be a common factor or onset to runner’s knee, as this muscle group attaches to the patella itself. Alternatively, there could be the odd chance of bone abnormality in the knee joint which could also lead to knee symptoms.
  3. Muscle and Joint Overuse/Fatigue. This can relate to high intense, repetitive or prolonged joint/muscle activity around the knee. Good examples of this are repetitive knee flexion with weight-bearing, plyometric type activity, long durations of running but repetitively and consistent over-stretching of the muscle which are associated with the knee. 
  4. Skeletal Imbalance, which involves general misalignments of the joint structure of the knee.
  5. Inflammation/Swelling under the kneecap.  Trauma to the knee cap or other structural compartments of the knee could be the cause of this. 
  6. History of knee problems. In this case, past knee problems can be problematic and cause further onsets of the knee or patellofemoral pain syndrome. 

How can Runner’s Knee be treated?

If you feel like you could be the unlucky victim of Runner’s knee, do not panic. Address the knee with some self-treatment, by applying ice and resting the joint. It is important to try and reduce the symptoms initially and seek further advice from one of our specialists. If you are an active individual, then it is important to cut back on the level of intensity of your training. Stop completely to seek advice from one of our specialists. Further assessments can be made by one of our specialists to determine the severity of the condition. From there, we can advise treatment specific to your symptoms. 

How can I prevent Runner’s Knee?

Once the symptoms have been addressed through treatment, aftercare would be essential in order to prevent the condition from returning. A common example of aftercare for Runner’s knee would be stabilising the knee and pelvis through the strengthening of the quadriceps muscle group. This will enable improved stabilisation of the kneecap (patella tracking) and contribute towards better performances in your daily routine. Other ways to prevent runner’s knee symptoms is to become self-aware of equipment and surface areas. Try to wear appropriate footwear and clothing which will put your knee and ankle joints under less stress. If in doubt, see a clothing or foot specialist who can assess and lead you in the right direction. Avoid prolonged amounts of time on inclined surfaces which can put the knee, hip and ankle joints under stress. Be sure to also seek help for an appropriate training programme if you are a keen sporting individual.

Aaron Trim, BSc Sports Therapy


Take advantage of my complimentary 15-minute sessions designed to give you the support you need. Why not kick start your road to recovery with us today? 

Simply book in using our contact form below. 

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