Full Knee Rehab Program00Have you ever walked onto a track or into training center and see runners/ athletes aggressively foam rolling or stretching prior to training or running on the treadmill? There is a high probability that they are dealing with some sort of knee pain… most likely runner’s knee.
Runner’s knee is a general term to include diffuse, non-specific pain occurring in the front and/or outside of the knee. It is grouped into a group of pathologies to include chondromalacia patellae, iliotibial band syndrome, and patellofemoral pain syndrome. The main symptom is usually below the knee cap, which is generally mild at first and only experienced during your run. As the injury becomes worse the pain may be felt during walking or even at rest.
[Mechanism of Injury + Affected Tissues]
Runner’s knee is especially prevalent in, but not limited to, runners. As the foot make initial contact with the ground during the gait cycle, the knee must be stabilized through a series of muscle contractions in the entire lower extremity. Runner’s knee occurs when abnormal, repetitive running gait mechanics cause inflammation of the tissues in the front or outside of the knee. While runner’s knee can be multifactorial in nature, it usually has a component in which the runner has a reduction of lateral glute stability, leading to dynamic valgus and compression at the outside of knee when in the stance phase running. A reduction in ankle dorsiflexion mobility or foot stability can also contribute to the aggravation of the tissues along the front or outside of the knee.
[Treatment]
Since the biomechanics of running include more than just the muscles surrounding your knee, your treatment must cover your entire lower extremity. As an athlete/runner, many people forget the importance of the mobility and stability in your hip. If this fails or fatigues at any point during your competition/run, the compression forces may increase at your knee joint. This may cause a change in your mechanics causing inflammation and leading to pain.
[Treatment Focus]
Modulate your pain. Where there is pain, there is almost always inflammation.
ICE, compression, or kinesiology tape have all been used to help with inflammation
Increase your mobility at your hip, knee, and ankle joint
Increase the stability of the muscles surrounding your hip, knee, and ankle joint
[Healing Times]
The faster you get treated, the faster you will recovery. Some suggest that the average healing time is 4-6 weeks. We all know how stressful running is on the body! If you’re an avid runner, you must continue to perform the stability and mobility exercises given to you by your physical therapist in order to create a more durable body for running.
[Stats]
70% of the running population will experience an injury
42% of all running injuries include the knee
20% of all running injuries are RUNNER’S KNEE!
*This does not constitute medical advice. If you have pain or injury please consult a medical profession in person*
