Runner's Knee

Runner’s Knee

The term “runner’s knee” is a loose term used to describe pain around the knee. There are two common conditions associated with runner’s knee; Patellofemoral Pain Syndrome (PFPS) and Iliotibial Band Friction Syndrome (ITBS). There are many different causes of runner’s knee. Pain often comes on gradually with no specific mechanism of injury and is generally felt during or after a run, especially when going up or down stairs or after getting up from a prolonged seated position. Since there are so many different causes of runner’s knee, there is a multi-faceted approach to treatment.             

Causes:

• Weakness of the muscles of the thigh, hip, and core
• Muscle imbalances
• Tightness of the iliotibial band (IT Band)
• Hamstring & quadriceps tightness
• Flat arches or feet that overpronate while walking / running that are not properly supported (typically will experience PFPS)
• High arches or feet that underpronate while walking / running that are not properly cushioned (typically will experience ITBS)

Treatment:

• Strengthening of quadriceps, hamstrings, hip & core muscles
• Stretching of the IT Band with a foam roller
• Stretching of the hamstrings & quadriceps muscles
• Use of FRoller
• Proper footwear
• Inserts for the shoe (over the counter, semi-custom, or custom)
• Use of a patellar tendon or IT Band strap during activity
• KT Tape