Do I Have Runner's Knee? Common Symptoms and What to Do About It

Have you ever finished a long run only to feel a nagging pain in your knee? If so, you might be experiencing runner's knee, which is also called patellofemoral pain syndrome. It's a common issue for runners and athletes, but it doesn't have to sideline you. In this blog post, we’ll unpack the symptoms of runner's knee and share effective strategies to help manage the discomfort.

What Is Runner's Knee?

Runner's knee refers to pain around the kneecap, known medically as the patella. Factors contributing to runner's knee include poor strength or control through the hip, leg or ankle, inappropriate footwear and making sudden changes in your training routine.

Common Symptoms

1. Pain Around the Kneecap

Patients typically describe to me a pain around or behind the kneecap. This discomfort can feel like a dull ache or, at times, a sharp pain. Activities such as running, climbing stairs, squatting, lunging or even sitting for long periods once the knee is irritated, can exacerbate this pain. Runners knee can have a significant impact on daily life, and often interfere with running goals such as half and full marathon training.

2. Swelling and Tenderness

Swelling around the knee joint is another clue that you might have runner's knee. You may feel tenderness when you touch the area, and it can often look puffier than normal, but it is also very common to experience this condition without swelling. Swelling can also be present in other knee conditions such as ligament sprains or cartilage/meniscus injuries, which is why getting the correct diagnosis early is important.

3. Popping or Grinding Sensation

A popping or grinding feeling during knee movement can be a common complaint. This happens when the kneecap doesn’t glide smoothly as the knee undergoes flexion (bending).

4. Pain During Specific Activities

Certain movements like squatting, jumping, or prolonged sitting can trigger increased pain in those with runner's knee. Most often patients present to us in clinic with pain that has started to interfere with their running, or what they're able to do in the gym.

What Should You Do?

If you suspect that you have runner's knee, consider these effective steps:

1. Rest and Ice

Rest your knees to allow them to recover. It's crucial to take a break from high-impact activities. Ice can help manage swelling and alleviate pain, providing relief after exercise.

2. Modified Activity

While staying active is important, you may want to temporarily switch to exercise that is not aggravating for the knee, to help reduce the irritation and sensitivity in the area.

3. Strengthening Exercises

Incorporate exercises that target the muscles around your knee. Focus on strengthening your quadriceps, hamstrings, and calves. Some typical exercises you would consider may be painful on the knee such as squats or lunges, so you may want to focus on open chain exercises such as leg extension and hamstring curls. Single leg strength work for runners is also key for maintaining good strength and control during running.

4. Proper Footwear

Ensure your trainers have the right support and cushioning for your foot type and running style. If you have pain and have been running in off the shelf trainers that you chose based on what looked good, it might be the time to re-evaluate if you're in the right footwear and see somebody who can recommend the best options based on your running style. Just as important if you are in old trainers, is to consider a new pair, support diminishes over time through heavy use, so if your trainers are pretty worn, changing them may also help your runners knee symptoms.

5. Seek Professional Help

If symptoms persist or worsen, reach out to a healthcare professional. Our Osteopaths regularly work with knee pain, including runner's knee, and often in a situation where patients have upcoming races or other training deadlines. Our Osteopaths will diagnose your pain, identify what the most significant contributing factors are to your injury, and work through a treatment and exercise rehabilitation plan that is targeted to you and your body. Osteopathic treatment will be targeted to reducing muscle tightness, improving mobility and reducing pain. You'll then be guided through specific exercises aimed at relieving pain and restoring function, which will be progressed over time to avoid recurrence of injury as you return to running. We can help you with things like managing training load, checking your running gait and reviewing your footwear.

Moving Forward with Confidence

Experiencing runner's knee can be frustrating, but understanding its symptoms and underlying causes can empower you to take action. If you notice any of the symptoms discussed, pay attention to what your body is telling you and if you're not improving, seek professional advice. By following a structured and bespoke approach to recovery guided by one of our team, you can return to your favourite activities, pain-free and ready to run stronger than ever!

Happy running!

About Rebecca van Dooren

Rebecca van Dooren is the clinical Director at Balanced Osteopathy. She is an experienced Osteopath who has worked primarily with running related injuries for more than a decade.

Rebecca is available at our Farringdon clinic in central London, 3 days a week. You can book as a new or existing patient with Rebecca, here.