Preventing Runner's Knee

Whether you’re new to running or you’ve been hitting the open road for years, runner’s knee can quickly derail an athlete’s plans. Knowing how to prevent knee pain while running can keep you on track with your race training plans.

Key Takeaways: Runner's Knee

• Runner’s knee is often caused by doing too much, too soon. Both experienced runners who increase mileage too quickly and new runners who push beyond their current fitness level are at higher risk for developing runner’s knee.
• Strength training and cross-training are essential for prevention. Building core, hip, thigh and glute strength, while incorporating activities like biking, swimming or elliptical training, can reduce stress on the knees and help prevent injury.
• Proper equipment and training habits matter. Wearing well-fitted running shoes, varying workouts, choosing runner-friendly surfaces, and gradually increasing endurance can help protect your knees and improve performance.
• Persistent knee pain should not be ignored. If pain continues for more than a week or two despite rest and over-the-counter treatments, it may be time to consult a sports medicine or orthopedic specialist at Franciscan Health for a personalized treatment plan.

What Is Runner's Knee?

Runner's knee, or patellofemoral pain syndrome, is dull pain around or under the kneecap. It's typically a sign of overuse.

Who Gets Runner's Knee?

Runner’s knee typically occurs in two types of patients:

• Over-trainers: Seasoned runners who increase their mileage without additional strength training or cross-training support.
• Over-achievers: People training at a higher level than they’re ready for, commonly including new long-distance runners.

Weight can play a key role in an injury like runner’s knee. The more excess weight you have, the more stress it puts on your body – especially your joints. Losing just a few pounds can positively impact your overall fitness goals and help prevent knee pain while running.

If you want to run to lose weight, but your knees bother you, consider starting a cross-training program to ease into running safely, Matthew Rachwalski, DO, sports medicine physician at Franciscan Health Michigan City, said.

“Get on the elliptical, a stationary bike, or hop in the lap pool,” Dr. Rachwalski said. “Also evaluate your running surfaces. A cushy track can be much easier on your knees than a concrete road.”

What Does Runner's Knee Feel Like?

“Runner’s knee starts with pain during your run or right after your run,” Dr. Rachwalski said. “The pain can progressively get worse and even start to bother you while you’re at rest.”

When Is It Time to Seek Medical Care for Knee Pain?

It can be tricky to know when your knee pain is temporary – or when it’s an indicator of a more significant problem. If you’re a runner experiencing escalating knee pain, your symptoms might include:

• A dull, achy pain after running
• Pain that escalates when you’re squatting, kneeling, or going up and down the stairs
• Pain that is present when you’re running, walking, or sitting

To reduce inflammation and pain, Dr. Rachwalski recommends first trying over-the-counter medicines like Tylenol or ibuprofen. If your knee pain still lingers after a week or two, schedule an appointment with a sports medicine physician or orthopedic physician.

“Goal-oriented treatment is always our first step when meeting with patients,” Dr. Rachwalski said. “We talk about if you’re training for a specific event, what distance and mileage you’re trying to hit, and what your goals are at this point.”

Each patient has a specific treatment plan designed to fit their fitness needs. This plan typically includes activity modification, physical therapy, and medications as needed. If the patient is still in pain, a cortisone injection – a steroid shot to the affected area in the knee – is also an option.

Know Your Running Abilities – And Your Limits

“The most important thing about running is to know your abilities and limits,” Dr. Rachwalski said. “If you want to run a 10K, lose weight and become more active, your level of training will not automatically start at the same place as someone running their tenth marathon.”

To avoid runner’s knee and other running-related injuries, consider these tips from Dr. Rachwalski:

• Focus on your basic core strength: If your muscles aren’t strong enough for runs, you have a higher chance of injury. Build up your core strength by focusing on your abs, thighs, and buttocks.
• Get the right shoes: Having a perfectly fitting shoe is essential to preventing knee pain while running. Poorly fitted shoes can impact your gait and cause foot and knee pain. Next time you’re shoe shopping, stop by a running store to get properly fitted for the right shoe. Many running stores even have a treadmill so you can give your new shoes a test drive.
• Vary your workouts: Even if you’re training for a race, running every day isn’t good for your body. Change up your workout routine with running, strength training, and different forms of cardio like swimming or biking.
• Tap into local resources: Many local physical therapy clinics have free screenings to evaluate your runner’s gait. Utilize experts in your area to ensure you’re — quite literally — putting your best foot forward.

Whether you’re looking to cut down on your mile time or complete a mile without stopping, Dr. Rachwalski said it’s important to start slow and build up your endurance so that you can prevent knee pain while running. Pushing your body too hard is the fastest way to be sidelined with an injury like runner's knee.

Whether you’re training for a marathon or interested in adding running to your workout routine, schedule an appointment today with the Franciscan Health Sports Medicine team to ensure you’re taking the best possible care of your joints and reducing runner’s knee injuries.

Frequently Asked Questions: Runner's Knee

Where can I get running evaluations?

If you are experiencing a constant ache or pain during or after your run, it could be due to your running form and certain muscular weaknesses and imbalances. A running evaluation through Franciscan Health sports medicine can make sure you have good running form and core stability to keep you running your best and injury-free.

What do sports physical therapists do?

Sports physical therapists are closely involved in the care and well-being of runners and other athletes, whether you're recreational or professional. This area encompasses athletic injury management through the acute assessment of injuries, the treatment necessary for healing, and progressive return to running and other sports, while educating the athlete for prevention of further injury.