Common running injuries – Runner’s knee

April 5, 2024

With the London Marathon inching closer everyday, we highlight some of the most common running injuries and the things you can do to treat them, but preferably as I’m sure you’ll agree – prevent them! Some of the most common reasons for overuse injuries from running include form or technique, muscular instabilities, and footwear. So if you are feeling the early stages of an injury check these first, and as good practice always keep these in mind when following a running programme.

Runner’s Knee or patellofemoral pain syndrome (PFPS) is an overarching term used to describe various repetitive syndromes affecting the knee. Symptoms include a dull ache around the knee or behind the kneecap, and pain is often worse when running downhill or walking downstairs and sitting with bent knees. The pain also subsides after periods of rest.

Possible causes

The primary concern of PFPS is abnormal patellar tracking, that is, when the kneecap moves laterally as it tracks in the femoral groove (your thigh bone), causing irritation of the surrounding structures and swelling. This is often due to muscular imbalances between the inner and outer thigh.

How to treat it

The first step is to eliminate inflammation of the area by following the RICE procedure - rest, ice, compression, elevation. A good tip for icing is to use a bag of frozen peas and place these on the kneecaps and in the area of pain. Be careful of applying frozen goods directly to the skin, perhaps use a thin tea towel to cover the skin. A course of anti-inflammatory medication can also be taken to help reduce the swelling and pain.

Following this, the muscular imbalances need to be assessed and addressed. Jon Cook, physiotherapist at Body Mechanics Physiotherapy (www.thebodymechanics.co.uk), believes in assessing the biomechanics of movement holistically and determining the imbalances and targeting the origin of the problem.

Often there is a muscular imbalance between the vastus medalis oblique and vastus lateralis (see diagram), therefore strengthening of adductor muscles will help correct this imbalance, and stretching of the hamstrings, gastrocnemius and ilio-tibial band is also useful.

How to prevent it

Always warm-up before embarking on your run, by performing dynamic stretches like leg swings and high knees (like the footballers do on the side of the pitch), and ease into your run gently by walking for a few minutes before jogging lightly for 1 mile before you increasing your speed.

Be aware of steep downhills as these will aggravate the knee pain.

Follow a strength training programme, specifically focusing on your legs, glutes and core, as this can help prevent injuries and make you a more efficient runner. You can do these on your rest days or easy run days. For example incorporate single leg squats, glute bridges with a Swiss ball, the oyster, and the plank into your routine.

Happy running!

Bianca Fermi, Sportsister

The Women’s Sports Magazine

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Common running injuries – Runner’s knee

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