1. Runner's Knee
What is runner’s knee?
Runners and their knees are a cranky combination and one of the most common niggles is Patellofemoral Pain Syndrome (PFPS), or runner’s knee.
What are the main symptons of runner’s knee?
Runner’s knee mainly causes pain towards the front or underside of your kneecap
Runner’s knee mainly causes pain towards the front or underside of your kneecap. You might have tenderness behind your kneecap and toward the back of your knee, and going up and down stairs can leave you feeling as though your knee is about to give out.
What causes runner’s knee?
No one really knows what causes runner’s knee. Common wisdom tends to point to muscular imbalances and weaknesses such as tight calves and hamstrings, or weak quads. Women suffer from runner’s knee more than men, as their wider hips increase the angle of the thighbone to the knee, putting extra strain on the kneecap.
Can I run through it?
If it hurts, the simple answer is no. However, some new rehab theories suggest that if you can run pain free for a period before the ouch kicks in, this can aid recovery by keeping your knee well adapted to the state of running.
How can I treat runner’s knee?
Cut your mileage to give your body the chance to heal. Take anti-inflammatories and/or get an ice pack or a bag of frozen peas on it to reduce inflammation. Avoid heavy-duty activities that involve bending your knees a lot, as this will only aggravate the injury.
How can I prevent runner’s knee?
Avoid injury by giving your body time to get used to activities. Rather than going from your running your first mile to bashing out 10 miles a month later, add mileage to your training steadily. Avoid increases of more than 10 per cent a week.
Take your training runs onto softer ground to reduce impact
Take your training runs onto softer ground, or at least keep the terrain varied, to reduce impact and ensure you have decent running shoes that are right for your style.
Strengthen, stretch and foam roll the bits and bobs surrounding your knee, including your hamstrings, quadriceps, calves and ITBs.