​

Your Trusted, In-Network PT Provider

BOOK AN APPOINTMENT

Preventing and Managing Runner’s Knee

Home News & Videos Injury Prevention Preventing and Managing Runner’s Knee

Runner’s knee, also known as patellofemoral pain syndrome or PFPS, is a condition that causes pain at the front of the knee. It happens when the patellar tendon, located behind the kneecap (the patella), gets strained. The condition is common in runners and other active individuals.

Common symptoms of runner’s knee include knee pain, stiffness, and discomfort during physical activity. Pain may feel like a constant dull ache or a sharp pain when you are exercising.

What Causes Runner’s Knee and How Can It Be Prevented?

Runner’s knee can be caused by a range of different issues, including:

  • Overuse. Repetitive movements can lead to runner’s knee. These can include running, jumping, or working on your hands and knees.
  • Muscle issues. If you have weak muscles around your knee, they may not support it adequately. Or if they are inflexible, they may place strain on your knee.
  • Increasing amount or level of activity. Suddenly increasing the amount or intensity of activity you do can trigger runner’s knee.
  • The shape of your knee. If your kneecap doesn’t align neatly with your femur (thigh bone), you may be at increased risk of runner’s knee.

It’s good to know that there are ways of preventing runner’s knee. Here’s what you can do:

  • Perform exercises designed to strengthen the muscles around the knee.
  • Try cross-training to strengthen muscles and increase flexibility without putting a strain on your knees.
  • Practice proper warm-up and cool-down routines when exercising.
  • Build up the amount or intensity of activity you do gradually.
  • Choose supportive footwear that’s suitable for the activity you’re doing.

What Are the Best Exercises and Rehabilitation Techniques for Runner’s Knee?

Targeted knee exercises and rehabilitation techniques can help prevent and manage runner’s knee. Try routines that aim to strengthen the muscles around the knee joint, improve flexibility, and correct biomechanical imbalances like muscle weakness.

Quadriceps Strengthening

Try this quad set exercise to build up the muscles at the front of your thigh that support your knee.

  1. Lay down flat with both legs straight.
  2. Put a folded towel under one of your knees.
  3. Flex your foot toward your knee and press down onto the towel at the same time.
  4. Hold for 10 seconds.
  5. Do this exercise for 2 sets of 10 repetitions.

Hip Abduction and Adduction

Hip abduction and adduction exercises strengthen the muscles around the knee.

Hip Abduction

  1. Lay on your side and raise your knee.
  2. Make sure your hips don’t roll backward.
  3. Do this exercise for 2 sets of 10 repetitions, then lay on the other side and repeat.

Hip Adduction

  1. Lay on your back.
  2. Hold a large ball between your ankles and squeeze your legs together.
  3. Start with a 2-second hold, then build up to a 6-second hold.
  4. Perform 15 repetitions of a 6-second hold.

Gluteal Sets

Stronger glutes reduce stress on your knee joints.

  1. Lay on your back and squeeze your buttock muscles together.
  2. Hold for 5 seconds, then relax.
  3. Repeat 10 times.

IT Band Stretches

The iliotibial (IT) band is a tendon that runs from the top of your pelvis down the outside of your thigh to your knee. When tight, it can rub against your kneecap.

  1. Lay on your back.
  2. Keep one leg straight and tuck the foot of the opposite leg behind the straight leg’s knee.
  3. Push the bent leg down over the opposite knee, applying light pressure with your hand if desired.
  4. Hold for 10 seconds, then repeat on the opposite side.

How Can JAG Physical Therapy Help Manage and Treat Runner’s Knee?

The JAG Physical Therapy team offers specialized treatment approaches to manage and treat runner’s knee.

Our rehab program for runner’s knee starts with a thorough assessment of your issue so we can create a personalized treatment plan.

Using innovative modalities, physical and occupational therapy techniques, and an individualized exercise plan, we work with you to treat runner’s knee effectively.

Take Control of Your Runner’s Knee with JAG Physical Therapy

Don’t suffer with runner’s knee alone. If you’re experiencing symptoms of this condition, fix an appointment with JAG PT for an expert assessment and customized treatment plan.

Contact us or schedule a consultation or learn more about runner’s knee treatment options. Take the first step toward pain relief and improved performance today!