As runners, we love the challenge of pushing our limits, but sometimes our knees don’t feel the same way. Runner’s knee, also known as patellofemoral pain syndrome, is one of the most common overuse injuries affecting runners. It manifests as a dull, aching pain around or behind the kneecap, typically worsening after activities like running, squatting, or even prolonged sitting.
What Is Runner’s Knee?
Runner’s knee involves irritation of the cartilage under the kneecap. The knee joint must glide smoothly during movement, but when excessive strain is placed on this area, the kneecap can start to rub improperly against the thigh bone (femur). This leads to pain, inflammation, and potentially a wearing down of cartilage over time.
Why Is Runner’s Knee So Common?
Several factors contribute to the prevalence of runner’s knee among athletes:
- Repetitive Motion: Running involves a repetitive bending and straightening of the knee, leading to strain on the joint’s cartilage and tissues.
- Muscle Imbalance: Weak or imbalanced hip, glute, and thigh muscles can cause the kneecap to track improperly. This leads to uneven stress on the knee, increasing the likelihood of irritation and inflammation.
- Poor Biomechanics: Issues such as flat feet, overpronation, and misaligned hips can add stress to the knee, affecting how the kneecap moves with each step.
- Increasing Intensity Too Quickly: Many runners develop knee issues when they ramp up their mileage or intensity too fast, leaving the knee joint insufficient time to adapt.
Preventing and Treating Runner’s Knee: My Top 3 Exercises
Strengthening the muscles around the knee, especially the hip and glute muscles, is critical for prevention and recovery. Here are my favorite exercises to keep the knee supported, aligned, and pain-free:
- Modified Side Plank with Hip Abduction
This exercise strengthens the gluteus medius, which is vital for stabilizing the pelvis and knee alignment. Lie on your side with your lower knee bent and upper leg straight. Lift into a side plank and raise your top leg in a controlled manner, engaging the outer hip. This movement improves lateral stability, helping the knee track properly. - Bridge with Marches
Begin by lying on your back with knees bent and feet flat on the floor. Lift into a bridge, keeping your glutes engaged. Alternate lifting each foot in a march while maintaining a stable pelvis. This exercise strengthens the glutes and core, both of which support knee alignment. - Reverse Lunge
A reverse lunge reduces knee strain by shifting your weight backward. Start standing, step one leg back into a lunge, and keep the knee aligned over the ankle. This movement targets the glutes, hamstrings, and quadriceps, which all play a role in stabilizing the knee joint.
These exercises strengthen the supporting muscles around the knee, improving stability and alignment. For demonstration, check out my Instagram post here to see these exercises in action.
The Takeaway
Runner’s knee is a common issue, but with proper muscle support, form, and progressive training, it can be managed and often prevented. By incorporating these exercises into your routine, you’re giving your knees the support they need to keep you running strong and pain-free.