Runner’s knee is the general term for patellofemoral pain syndrome. The trigger is usually an overload of the knee. Find out here which symptoms are typical of runner’s knee.
As the name suggests, running, especially as an endurance sport, is one of the most common causes of what is known as runner’s knee and accounts for up to 12% of all running injuries. In principle, however, any activity that repeatedly loads the knee joint can cause an injury. These include, for example, cycling, skiing, playing soccer or mountaineers.
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What is runner’s knee?
Runner’s knee, also known as runner’s knee or ITBS syndrome, is a common pain syndrome caused by the iliotibial band rubbing against the outside of the knee joint. The iliotibial band is a strand of tendon fibers that connects the iliac crest and the top of the tibia. This contact point between muscles and bones is an important part of the human musculoskeletal system because it stabilizes the leg axis and the hip.
When running, there is a constant bending and stretching of the knee joint. In concrete terms, this means that the fascia presses on the bony prominence on the outside of the thigh. If the tractus iliotibialis also moves back and forth, the irritation increases. Finally, if the friction becomes too great, inflammation occurs, leading to runner’s knee.
Misaligned legs, flat feet, severe muscular imbalances, the wrong shoes and weakness in the lateral and rear hip muscles can increase the pressure and promote a runner’s knee. A sudden increase in training and running downhill are also special risk factors.
Also interesting: Healthy running style: should you roll or not while jogging?
Symptoms of runner’s knee
1. Pain on the outside of the knee
Stabbing or burning pain while running or walking are the first signs of runner’s knee. The pain is usually localized on the outside of the knee joint, in rare cases also on the front side. In addition, tenderness can also occur over the outside of the knee. The more persistent and persistent the pain, the more it indicates that the knee is already damaged. Visible redness and swelling are rare.
2. Pressure sensitivity and noise
Noises such as crackling, cracking, or rubbing over the outer thigh roll could also be an indication of runner’s knee. The noises can be caused by the high friction of the muscle insertion on the bony prominence. This symptom often becomes noticeable after long periods of rest.
3. The pain worsens with movement
The pain typically only occurs after a certain distance or exertion. They usually disappear immediately after activity, but come back or worsen as soon as the exertion is resumed. They manifest themselves especially when running long distances, climbing stairs, walking downhill or when bending the knee.
What to do with runner’s knee?
To reduce the pain, it is important that you stop the activity that is causing your knee pain immediately. Don’t train into the pain and reduce your training volume. Alternatively, you can switch to sports that are less straining on your knees. In the acute stage, cold therapy, quark wraps, anti-inflammatory drugs such as ointments or tablets can provide relief. A knee brace or bandage with compression can also speed up the healing process. These support the knee to reduce pain and swelling.
Once the inflammation has subsided, you can resume moderate stretching and light exercise, as well as exercises to strengthen the core, hips, and glutes. Optimizing your running style and choosing the right footwear are considered preventive measures.
