Runner's knee may be common in runners, as its name suggests, but other individuals may also experience the same symptoms. If you do repetitive knee movements such as bending and stretching, you are prone to have runner's knee. Runner's knee or patellofemoral pain syndrome may be caused by: thigh muscles that are weak, overstretching during exercise, repetitive bending, knee injury that resulted from a blow or fall, flat feet or overpronation or misaligned bones.

 

You may have runner's knee if you feel the following symptoms:

 

1.      Swelling

2.      Pain that may be felt whenever the knee is moved or bent

3.      Pain that exacerbates when there's weight or pressure such as walking or running downhill

4.      Pain in the area where the kneecap and the thighbone meet

5.      Popping or cracking in the knee

 

 

If you are positive on the abovementioned signs and symptoms, here are some facts that you need to know.

 

 

Diagnosis

 

When you start feeling uncomfortable due to runner's knee and when the pain is recurring, it's about time that you seek medical advice. Consult a doctor so that appropriate treatment could be applied. Diagnosis may start by tracing your medical history. It is important that the doctor knows if you had related health condition in the past so he could identify whether the pain you are experiencing is caused by your past disorder. He may also ask the different activities that you do daily which may have led to runner's knee. Physical exam will come next and to guarantee that the diagnosis is correct, other exams may be requested such as MRI, X-rays, and CT scans.

                                                                                           

Treatment

 

Early stages of knee pain will not require surgery. The good thing about early detection is that treatment may be applied quickly so that the condition won't worsen. For fast healing, the following are suggested:

 

1.      Get ample rest.

 

For about a week or two, avoid putting pressure in your knee which means you must refrain from running and doing exercise routines that will require strenuous knee movements. If you can stop it altogether, it may help in speeding up your recovery.

 

2.      Apply ice on your knee.

 

Make sure that you don't apply the ice directly to your knee to avoid skin burns. Put the ice on layers of cloth or on a towel. Application of ice packs must last for at least 20 to 30 minutes. Do this 3 times a day for 3 days or whenever you feel that it is necessary. It will help in pain management and in healing the inflamed area.

 

3.      Use extra support on your knee and keep it elevated.

 

You may use bandages or knee straps for compression. Rest your knee and place it on top of a pillow while you are lying or sitting.

 

4.      Take pain reliever.

 

If you can't take the discomfort, you may take painkillers or anti-inflammatory drugs such as Advil, Motrin, or Aleve. Make sure that you have consulted a physician before you take any medication especially if you have other illnesses. Pain relievers and anti-inflammatory medications have side effects so consume only when needed and only under doctor's advice.

 

5.      Seek the help of a physical therapist.

 

Physical therapists can help you strengthen your knee by doing certain exercises and stretching. There are some exercises that you may do on your own. However, you must employ the appropriate technique to guarantee its efficiency.

 

Surgery is only applicable to severe stages of patellofemoral pain syndrome or runner's knee. The doctor will correct the problem in the kneecap or he may extract the damaged cartilage.

 

Recovery

 

Recovering from runner's knee may only be determined by the severity of the condition and how the treatment was applied. People heal differently which means one may recover faster than the others. As part of the recovery process, it must be noted that there are certain activities that you are restricted to do to avoid worsening your knee's problem. You may only return to your normal routine if pain, swelling and tenderness are completely gone.

 

Prevention

 

You may also prevent runner's knee by doing the following:

 

1.      If you have foot problems or if you have flat feet, consider using orthotics.

2.      Refrain from running on rough surfaces.

3.      Use the right shoes during training.

4.      If you want to make changes on the intensity of your exercise routine, do it gradually.

5.      Always do stretching activities before training.

 

Take note of your posture during exercise because your body form may also make you prone to getting runner's knee. With the help of a physical therapist, pursue strength training as a preventive measure. Study the right technique and ask for exercises that you can do at home to keep your knees, hips and quads in good shape.