Knee pain when running is a very common problem, but you don’t have to be a runner to develop Runner’s Knee. It can make running uncomfortable, but may also cause pain with everyday activities such as walking downstairs, going downhill or getting up after sitting for a while.
At Corsham Physiotherapy, we look not only at the painful knee but also at the factors that may be contributing to the problem. This might include your foot posture, hip and leg strength, flexibility, movement patterns and, where appropriate, your walking or running gait.
What is runner’s knee?
‘Runner’s knee’ is a commonly used term for pain around or behind the kneecap (patella), often referred to clinically as patellofemoral pain.
The kneecap sits within a groove at the front of the thigh bone and moves as you bend and straighten your knee. The structures around this area can become irritated when the forces passing through the knee exceed what they are currently able to tolerate.
There isn’t always one single structure responsible for the pain. Tightness or weakness in the muscles around the hip, thigh or lower leg, iliotibial band (ITB), foot mechanics and the way the leg moves during activity can all influence the load passing through the knee.
A physiotherapy assessment can help establish what is causing your symptoms before deciding how best to treat them.
What are the symptoms of runner’s knee?
Common symptoms include:
- A diffuse ache around or behind the kneecap
- Pain on either side of the kneecap
- Pain when running, particularly with hills or changes in training
- Discomfort walking downhill or downstairs
- Pain with squatting or bending the knee
- Stiffness or aching after sitting with the knee bent for a while
- Pain when first getting up from a chair
Symptoms may initially be relatively mild and only appear after running or exercise. If the knee continues to be overloaded, the pain may become more noticeable during activity or everyday movements.
What causes runner’s knee?
Runner’s knee often comes from a combination of causes.
Sometimes it follows a change in training, perhaps increasing your running distance, introducing more hills or returning to running after a break. In other cases, the amount of activity hasn’t changed significantly, but the way forces are being distributed through the leg may be contributing.
This is why simply treating the painful knee may relieve the symptoms without necessarily addressing why the problem developed in the first place.
How do we assess runner’s knee?
A thorough assessment is important because pain around the kneecap can have a number of different causes.
Your physiotherapist will assess your knee and look at the wider factors that may be contributing to your symptoms. This may include how your hip, knee, ankle and foot work together, as well as your strength, flexibility and movement patterns.
For runners, we may also consider your running gait, training and footwear where these are relevant.
Find out more about our gait analysis service here
The aim is to understand not only where your pain is coming from, but why the knee may be becoming overloaded in the first place. This allows us to tailor your treatment and rehabilitation to you rather than simply treating the painful area.
How do we treat runner’s knee?
Treatment will depend on what we find during your assessment, how long you have had the problem and how irritable the knee is.
In the early stages, treatment will usually focus on reducing pain and irritation and helping the knee settle. We have a range of treatment techniques available and will select those most appropriate for your individual symptoms.
However, feeling better is only part of the process. Where we identify underlying factors that may be contributing to the problem, we can work with you to address these through an individual rehabilitation programme.
For runners, this may include gradually rebuilding strength and running tolerance, with attention to biomechanics or gait where appropriate.
Our aim is to help you return to the activities you enjoy while reducing the likelihood of the same problem repeatedly flaring up.
How long does runner’s knee take to heal?
Recovery time varies depending on how irritated the knee is, how long you have had the problem and the factors contributing to it.
A relatively recent and mild irritation may improve within a few weeks once the aggravating factors are addressed. More established symptoms can take six to eight weeks or longer to settle and rehabilitate fully.
It is also important not to judge recovery by pain alone. Feeling better is obviously important, but restoring strength and gradually rebuilding your knee’s ability to tolerate running or other activities can help you make a more confident return.
Why choose Corsham Physiotherapy?
At Corsham Physiotherapy, we don’t treat every painful knee in the same way.
Our physiotherapists will assess the knee itself while also looking at the wider picture including strength, flexibility, foot posture, lower-limb biomechanics and gait where relevant. Find out more about gait analysis here
We can combine treatment to help settle your symptoms with an individual rehabilitation programme designed around what you want to get back to doing. For runners, this can include gait analysis and progressive strengthening to help prepare your body for the demands of running again.
Our aim is not simply to help your knee feel better, but to understand the factors that may have contributed to the problem and help you return to activity with greater strength and confidence.
Book a Runner’s Knee Assessment
If pain around your kneecap is affecting your running, sport, walking or everyday activities, we would be happy to assess your symptoms and discuss the most appropriate treatment options. We regularly treat patients with Runner’s knee from Chippenham, Box, Lacock, Bradford-on-Avon, Melksham and surrounding villages.
Book your initial appointment with Corsham Physiotherapy today. Please call our friendly reception team to book in or contact us online.