Runner’s knee or Patellofemoral pain syndrome (PFPS) is a common condition experienced by many runners at some point in their training. The pain mostly occurs when the patella or the knee cap rubs against the femur’s lower attachment. PFPS also occurs when the cartilage beneath the knee cap wears down.
Fast Facts on Runner’s Knee (PFPS)
- Runner’s knee affects a lot of runners. But, many people who never run can also develop runner’s knee.
- Squatting, lifting heavy boxes, or reaching to lower shelves irritates your knee, thus increasing the risk of developing runner’s knee.
- Wearing appropriate shoes and orthotics in your shoes can help alleviate knee pain while walking, running, and during the workout.
- Playing sports on hard surfaces can develop runner’s knee over time.
- Women are more prone to developing runner’s knee compared to men.
- Runner’s knee can get treated easily with the help of a physiotherapist and expert guidance of your orthopedic surgeon.
Rules to Prevent Runner’s Knee
Regular running, workout at the gym, going downstairs, and climbing upstairs are a few daily activities that could possibly result in causing knee pain. Also, one must understand that any underlying health condition in the spine, hip, or joints can cause knee pain.
The Alpha Hospital has been one of the most-accomplished and touted orthopedic clinics in Wakad, Pune. To prevent the runner’s knee, we have curated some important rules to address the problem.
Rule #1: Never skip the warm-up.
While at the gym, instead of jumping straight on the vigorous workout, consider warming up a few dynamic stretches. Experts suggest increasing the intensity of any workout session gradually.
It prevents overusing or wearing down of the muscles. After the workout, perform some recovery and static stretches to alleviate any muscle soreness and enhance your mobility.
Rule #2: Wear proper shoes
Your foot needs the right kind of support to run, walk, or climb. Running shoes should be replaced after a few months of regular usage. Again, every individual’s choice varies depending on the structure of their arches and foot. For instance, if you are someone with flat feet, your arches will be less prominent than someone who got more pronounced arches.
Visit a sports accessories store where a professional can help you find the right pair of shoes as per your comfort and needs.
Rule #3: Cross-Training Cardio
Add a few back, abdominal, and hip strengthening exercises to offer support to your knees. Also, pay attention to the rough and raised surfaces because overextension due to a fall can cause severe injury to your knees.
Consider working out on softer surfaces such as dirt trails and rubber tracks instead of concrete pavements.
Rule #4: Avoid over-training
Athletes and sportspeople often train for a prolonged period when there is an upcoming sports event or competition. Overtraining creates a strain on the muscles, which reduces the body’s capacity to recover from the over-exertion.
In order to keep your knees healthy and functional, give them the right amount of rest before the big day.
Rule #5: RICE Therapy
RICE therapy where R refers to rest, I refer to Ice packs, C refers to Compression, and E refers to Elevation is one golden rule to prevent all kinds of sports injury and joint pain. It helps to reduce the inflammation and alleviates the discomfort.
At Alpha Hospital, we have the best medical team to resolve all kinds of orthopaedic concerns, including knee replacement surgery in Wakad, Pune. To learn more about our treatments, therapies, and programs, you can book your appointment today.