What is Runners Knee

Runners Knee is an unfortunately painful side effect for runners and people who exercise frequently. It happens to athletes who bend their knees frequently, especially those who do a lot of walking, biking, jumping, or other high-impact activities. The result is pain around the knee and kneecap.

Runners knee Causes

Runners knee can be caused by many different disorders. Overuse is the top reason. When athletes overuse their knees, they can cause irritation to the nerves that connect to the knee cap and they can overstretch the tendons that connect muscles to the knee joint. Another common cause is trauma from a fall or a strike to the knee.


One frequent problem that can cause runners knee pain is misalignment of the bones and joints. When the bones are out of alignment, the joints cannot carry the weight of your body. This creates friction in the wrong places in the knee joint and the result can be serious knee pain. Minor misalignments can be managed through manipulative therapy, but more severe misalignments may require surgery. Misalignment can come from the weak thighs, hip dysplasia, and calf muscle strain or feet issues.

Foot Problems
Another problem that can cause runners knee or patellofemoral pain syndrome is problems with the feet. Overpronation, commonly called fallen arches or flat feet, can created pain in the knees because the muscles and tendons are over stretched to compensate for the lowered arches.

Common Symptoms
runners Knee pain is very painful and the pain is easy described. Athletes complain about pain behind the knee cap, especially when they bend their knees when sitting, running, climbing stairs, squatting, or walking. Their knees may swell and they will feel a grinding sensation behind the knee. A doctor will confirm runners knee with an X-ray, CT, or MRI scan.

Home Remedies

Because orthopedic doctors are busy and you may have to wait to get in to see the doctor about your knee, you can do some things at home to speed up the healing process. You can rest your knee by taking a break from running; this may be the perfect opportunity to add variety to your exercise program by lifting weights, stretching, or going for a swim. You can ice your knee for a half hour a few times each day until the pain stops. You can also use a compression bandage or sleeve for extra support. Taking Advil or Motrin can also help relieve swelling and pain. You can also get arch supports for your shoes.

Aspirin or Ibuprofen should be taken for there to be a reduction in inflammation, leading to pain relief; however, you should not take Acetaminophen. After running, you should ice immediately, while your mileage and intensity should also be reduced with time. A “varus wedge” is a device that can be used in supporting the inside of the foot for the amount of pronation to be reduced, and you can also have success by using shin splints.

by Brighton photographer under CC BY-SA  with wpseopix.com

Exercise with Proper Form
One of the best ways to prevent runners knee is to make sure you are exercising in proper form. Maintain thigh strength and try using orthotics in your running shoes. Don’t run on concrete, because hard surfaces can only make your knee hurt even more. If you gain a lot of weight, you can also put too much pressure on your knee joints. Use compression sleeves on your knees when you run or do any high impact exercises and gradually increase workout intensity; don’t push yourself too hard. knee problems can be very painful, so take precautions to prevent it.

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