How to get rid of runner’s knee

Patellofermoral pain syndrome is so often associated with running that it has been nicknamed ‘runner’s knee’. The pain associated with runner’s knee can be sharp, intense, and start suddenly, or it can be more dull and persistent. Either way, it can put a serious dampener on your running goals.

The condition is caused when the stress of running irritates the kneecap (patella) and thighbone (femur). Although the condition can sometimes be linked to bad form while running, weak leg muscles – specifically the quadriceps and hamstrings – are most often to blame. This is because weak muscles are unable to adequately support the patella, causing it to stray out of alignment.

Regardless of whether you have ever experienced runner’s knee, it’s important to add strength exercises to your weekly routine to prevent it and to increase your endurance and fitness. Here are some strengthening exercises to start with.

Quadriceps

• Squats: Although squats are fantastic for building all-over leg strength, these are not great for when you’re experiencing knee pain because they require deep bends of the knee. If you aren’t experiencing runner’s knee, but looking to avoid it, add squats to your weekly routine. Instead of bending your knees to start the squad, imagine you’re sitting down in a chair. This causes you to push your hips and upper body back first, releasing some of the tension on your knees. When your thighs are parallel to the floor, make sure your weight is over your heels rather than your toes.
• Lunges: This is another one you shouldn’t attempt when experiencing knee pain, but should include when you are not in pain. Start with your feet quite close together. Be sure to keep your core engaged and as you step forward, try to think of your upper body moving down towards the floor rather than forwards.
• Quad lifts: Again, if you’re not experiencing pain, this is a great endurance strength exercise for your quads. Strap on an ankle weight and stand near something you can hold on to. Lift the leg with the ankle weight with a bent knee until it is parallel to the ground and then lower. If you feel comfortable doing so, you can lift the leg without bending the knee to add a level of difficulty.
• Lying quad lifts: This one is great for when you are experiencing pain from runner’s knee as it does not require you to bend your knee. Lying on your back, lift and lower one leg at a time while holding it straight. Lift it as high as possible and add an ankle weight as you gain strength.

Hamstrings

• Hamstring curls: If you belong to a gym, you should be able to access the hamstring curl machine. It requires you to lie on your stomach with your ankles under a bar. Pull the bar towards your glutes with your ankles. Try this one first with a very low weight and increase slowly. Avoid this one if you’re currently experiencing pain.
• Standing hamstring extensions: This is a great exercise for when you can’t run because of runner’s knee. Stand with your feet hip-distance apart and extend one leg straight behind you, being careful to keep a soft knee. Lift the leg behind you as high as you can manage. As you get stronger you can incorporate ankle weights or an exercise band into the exercise.

Be sure to stretch well after any strength workout.

Remember, prevention is always best, so if you run regularly, make sure to include strength training in your weekly routine to avoid runner’s knee. However, if you are experiencing runner’s knee, be sure to visit a biokineticist or physiotherapist to help you determine the cause.