Patellofemoral Pain (Runner's Knee) & What you need to know
Don’t make your summer the summer of Patellofemoral pain syndrome!
It’s that time of year, summer is just around the corner, and we begin to see an uptick in acute knee injuries presenting in the clinic. Why is this?
With warm, sunny days occurring more frequently and the alluring prospect of summer holidays spent on the beach, people often adapt a ‘get fit for summer’ mentality.
Movement and exercise of all kinds is always great! However if you begin to hit the pavement too hard and fast, in inappropriate footwear, your body is going to let you know.
In walks patellofemoral pain syndrome (PFP), also known as ‘Runners Knee’
Patellofemoral pain syndrome - What is it?
PFP is a term used to describe pain at the front of the knee cap.
Patellar (knee cap)
Femur (thigh bone)
What causes PFP?
Most often PFP occurs as a result of a sudden increase in use and loading of the knee joint, or in simpler terms going from couch to Ned Brockmann overnight (if you’re not familiar with Ned Brockmann I highly recommend giving him a google).
Other aggravating factors that can bring on PFP can be not wearing appropriate footwear (including your orthotics!) and not taking the time to properly warm up and cool down after you run.
All of these factors can result in some muscles becoming tighter than others, which throws off the balance of forces occurring in your body leading to certain joints and structures becoming over stressed and therefore painful.
What can alleviate PFP?
It’s important be mindful of the surface you’re running on. Avoid going onto hard pavement straight away, maybe start on grass or dirt as the softness of these surfaces and can help absorb some of the forces acting on your body as you run.
Warm up and cool down are key! You want to do a variety of exercises that can prepare your body to run and help it recover afterwards.
Take it easy. Don’t put too much pressure on yourself to achieve a certain time or distance if you are new to running. There are plenty of free apps like Couch to 5km, Zombie Run and Nike Run Club, which can help ease you into a sustainable running schedule. Only run if it makes you feel good, there’s plenty of ways to get moving and feel your best for summer- and all year round.
If you feel like you could have PFP do not worry! Come chat to one of our lovely Osteopaths and they can better assess what is going on and tailor a plan specific to your body and movement goals.
What can our Osteopaths do to help?
Treating holistically, we look at the hip, pelvis, foot, ankle and low back to see how these might be affecting your knee biomechanics
Taping - this can often help to relieve your pain (but you’ll often need more to fix the underlying problem!)
Rehab programme - this will often include de-loading, muscle release and strengthening of muscles that may need it