Runner's Knee: Understanding Pain Around the Kneecap
Do you experience pain around your kneecap when running, squatting, or climbing/descending stairs? You may be dealing with Runner’s Knee or Patellofemoral Pain Syndrome. One of the most common causes of knee pain in active individuals.
What Causes Runner's Knee?
Runner's Knee occurs when the kneecap does not move properly within its groove, causing irritation of the surrounding tissues. Weak hip muscles, poor mechanics, and overuse often contribute.
Common Symptoms
You may notice:
- Pain around or behind the kneecap
- Pain with stairs or squatting. Usually down>up.
- Discomfort after sitting for long periods
- Clicking or grinding sensations
- Pain during or after running
Exercises and Stretches to Help
1. Straight Leg Raises
- Lie on your back with one knee bent.
- Lift the opposite leg while keeping it straight.
- Perform 2-3 sets of 10-15 reps.
2. Clamshells
- Lie on your side with knees bent.
- Lift the top knee while keeping your feet together.
- Perform 2-3 sets of 15 reps.
3. Wall Sits
- Slide down a wall into a partial squat.
- Hold for 20-30 seconds.
- Repeat 3-5 times.
4. Calf Stretch
- Lean into a wall with one leg behind you.
- Keep the heel down.
- Hold 20-30 seconds.
5. Step-Ups
- Step onto a low platform.
- Keep your knee aligned over your foot.
- Perform 2-3 sets of 10 reps.
Key Takeaways
- Strengthen the hips and quadriceps
- Improve lower extremity mechanics
- Stretch tight calf muscles
- Avoid sudden increases in activity
- Stay consistent with your exercise routine
