Runner’s Knee is a condition characterized by pain behind or around the kneecap. Poor kneecap tracking is believed to be the main cause this condition. The kneecap (patella) slides over a groove on the thighbone (femur) as your knee bends and straightens. If, for example, the front thigh muscles (quadriceps) are weak or imbalanced, the resulting muscle imbalance can pull the kneecap to the left or right of the groove, causing pressure, friction, and irritation to the cartilage (Cartilage is a type of dense connective tissue) on the under surface of the kneecap when the knee is in motion
Symptoms:
There is pain in front, beneath or around the kneecap. The pain increases if activities like climbing stairs, jumping rope, or running are practiced. Pain increases after a period of sitting
Extra pressure between the kneecap and thighbone can be felt when the knee is bent, like while sitting. Sleeping in a curled up position also causes pain when the condition is severe. Going up or down stairs hurts, as it causes increased compression of the knee joint
Sometimes after certain activities, it feels as if the knee is being pulled to one side. A clicking, crunching or cracking sound can be heard when the knee is bent or straightened. This sound is that of the kneecap slipping back into the groove
The sure-fire test for runner's knee: sit down and put your leg out on a chair so that it's stretched out straight. Have a friend squeeze your leg just above the knee while pushing on the kneecap. She should push from the outside of the leg toward the center. At the same time, tighten your thigh muscle. If this is painful, you're looking at runner's knee.
Causes:
Runner’s Knee is caused when-
There is misalignment of the kneecap
The kneecap has been dislocated completely or partially
The patient has suffered an injury to the kneecap
There has been excessive training or overuse of the kneecap
The thigh muscles are tight, imbalanced, or are weak
The patient has flat feet
The patient has strained tendons which are fairly common in athletes
The patient does not stretch frequently
Treatment:
Rest: The patient should avoid activities that cause extra stress on the knees. Do not support your weight with a bent knee. Stop running. Also, remember that rest has to be taken, not total rest.
Ice packs and elevation: To reduce pain and swelling, ice can be applied to the knee, especially after exercise. It is advised to not ice for over 20 minutes at a time. To reducing the inflammation, elevate the knee above the level of the heart while using an ice pack.
Exercise: Exercises that strengthen and stretch front thigh muscles and back thigh muscles are advised. Exercises are very effective.
Knee Brace: A knee brace helps keep the kneecap in place. Knee braces really help when the muscles supporting the knee are weak. Knee braces are known to take some stress off the knee and also help relieve pain. But, it is advised to ask a doctor or whether or not knee braces are appropriate for the patient’s situation.
Proper Footwear: Shoes with an arch support and adequate cushioning in the sole are advised. Do not wear high heels.
Knee Taping: To realign the kneecap and hold the kneecap in place, the knee can be taped. Knee taping significantly reduces the pain. The relief is usually immediate.
Sometimes Runner’s Knee is not cured by therapy. In some cases, surgery may be needed for definitive treatment.
Prevention
Warm Up properly-
To get the body ready for any activity, a good warm up is essential. A warm up will prepare your heart, lungs, muscles, joints and your mind for strenuous activity.
Avoid activities that cause pain-
Be aware of activities that cause pain or discomfort, and then, they can be either avoided or modified.
Rest and Recovery-
To help the soft tissues of the body recover from strenuous activity, rest is very important.
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