Running is the cardio exercise of choice for many people who want to reduce stress, increase heart rate, and enjoy being outdoors. Minor soreness in your knees during or after running is common, but if the pain persists or worsens, you most likely have Runner's Knee. You can look into our runner's knee treatment if you want to live pain-free!
What is Runner's Knee?
As the name implies, running is a common cause of runner's knee. But any action that continually stresses the knee joint can result in the condition. Some examples are walking, skiing, riding, jumping, cycling, and playing soccer.
The term "runner's knee" is frequently used to refer to several conditions that produce pain at the patella, commonly known as the kneecap. These ailments include chondromalacia patella, patellofemoral misalignment, anterior knee discomfort syndrome, and iliotibial band syndrome.
Symptoms of Runner's Knee
Dull, aching pain around or behind the patella or kneecap, especially where it connects to the bottom part of the thighbone or femur, is the defining feature of a runner's knee.
Pain could occur when:
- Climbing the stairs
- Either standing or seated
- Spending a lot of time seated with one knee bent.
- Swelling and cracking or grinding in the knee are further symptoms.
Iliotibial Band Syndrome causes knee discomfort that is most severe on the outside of the knee. The tibia, or the thicker inner bone of the lower leg, is where the iliotibial band, which extends from the hip to the lower leg, attaches.
Causes of Runner's Knee
Running knee discomfort can result from strained tendons, worn or torn cartilage, or irritation of the soft tissues or knee lining. Additionally, any of the following can affect a runner's knee:
- A kneecap injury
- Alignment issue with the kneecap
- Full or partial kneecap dislocation
- A flat foot
- Tight or weak thigh muscles
- Improper stretching before a workout
- A broken kneecap
- Plica syndrome, also known as synovial plica syndrome, is a condition where the joint's lining thickens and swells.
Pain can occasionally radiate from the back or hip to the knee. This is known as "referred pain".
Know Runner's Knee Treatment at Home
Although your doctor will customise your treatment based on the underlying cause, a runner's knee may typically be successfully managed without surgery. RICE is frequently used as the first step in treatment. Let's have a look!
- Rest: Avoid putting your knee under repeated stress.
- Ice: Apply an ice pack or a bag of frozen peas to the knee for up to 30 minutes at a time to relieve discomfort and swelling. Avoid applying heat to the knee.
- Compression: Wrap an elastic bandage or sleeve over your knee to reduce swelling, being careful not to wrap it too tightly to induce swelling below the knee.
- Elevation: Place a cushion beneath your knee, whether sitting or stopping the swelling from worsening. Keep the foot elevated above the knee and the knee lifted above the level of the heart if there is substantial swelling.
Your doctor might suggest particular exercises or physical treatment to help you regain your knee's full strength and range of motion when the pain and swelling have reduced.
Surgery can be advised if your cartilage is damaged or your kneecap has to be repositioned.
Seeking Professional Treatment for Runner's Knee
A health professional is your safest choice to help you decide which knee pain treatment in Singapore is best for you and your knees. Different treatments may be necessary depending on the source of your knee problem.
While an exercise physiologist will recommend exercise for chronic or repeating pain, progression back to running or other activities, and prevention of future pain or damage, a physiotherapist can diagnose and treat an acute knee injury.
In general, a treatment plan will focus on one or more of the following:
- Release tight muscles
- Movement range restoration
- Better muscular activation
- Better stability and power in the lower limbs
- Improving the Biomechanics of Running
Despite their importance, rehabilitative activities are simply one aspect of the problem. Your health care provider will inform you, help with rehab compliance, and safely manage the progression of workouts, strength training, and loading so that you may get back to running as soon as possible, pain-free.
Tips to Prevent Runner's Knee
We are mentioning below the top tips to prevent runner's knee:
- Introduce a customised strength-training program.
- Avoid running in pain.
- Remember your recovery sessions in between workouts.
- Warm-up and cool-down
Avail the Best Knee Pain Treatment in Singapore
Are you experiencing a runner's knee? It is best to have it examined. To find out more about what's occurring in your body, seek help from a professional. The Sports Massage Clinic provides the best Knee Pain Treatment Singapore and supports your runner's lifestyle.
If you are interested in knowing more about knee treatment, get in touch with us right now.