All You Need To Know About Runner’s Knee- Signs, Symptoms, And Causes

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The expression “runner’s knee” relates to a series of disorders that generate discomfort in the area of the kneecap. Running is the most prevalent cause of a runner’s knee, but any action that strains the knee joint repeatedly can develop the illness. Walking, skiing, riding, leaping, cycling, and soccer are all examples of this. Runner’s knee is more common in women than in males, especially among middle-aged women. Obese people are also more likely to develop the disorder.

A persistent, aching discomfort around the kneecap, particularly where it joins the lower section of the thigh bone or femur, is the hallmark of the runner’s knee. It can be avoided by doing knock-knee exercises on a daily basis.

People may experience discomfort while:

  • walking.
  • Going up and down on stairs.
  • squatting.
  • kneeling.
  • running.
  • sitting or standing.
  • sitting with the bent knee for long time.

Iliotibial band disease is a condition that produces pain outside the knee.

The causes

The discomfort of the fatty tissues or lining of knee, worn cartilage, or tight tendons can all contribute to the runner’s knee pain. Runner’s knee can also be caused by any of the following:

  • overuse.
  • An injury to kneecap.
  • misalignment of kneecap.
  • Kneecap dislocation, full or partial.
  • flat feet.
  • thigh muscles that are weak or stiff.
  • insufficient stretching before a workout.
  • arthritis.
  • a kneecap fracture.

The lining of joints becomes thicker and inflammatory in plica conditions or synovial plica syndrome.

Pain might start in the back or even on the hip and spread towards the knee in some circumstances. The term for this is “referred pain.”

How can it be prevented?

  • Maintain your fitness

Make sure your health and fitness are in good shape. If you’re obese, talk to your doctor about developing a weight-loss strategy. Practising knock-knee exercises can also prove beneficial.

  • Stretch

Before running or engaging in any action that strains the knee, warm-up for five minutes and then starts stretching. Exercises to promote knee flexibility and prevent discomfort can be demonstrated by a doctor.

  • Increase the training gradually

Never increase the pace of training suddenly. Instead, make small adjustments.

  • Wear the right running shoes

Purchase high-quality shoes and ensure that they fit correctly and pleasantly. Avoid running in worn-out shoes. If someone has flat feet, they should use orthotics.

  • Proper running technique

Maintain a firm core and keep the legs bent to avoid bending forward and backward. Running on a hard surface should be avoided. When descending a steep incline, walk  in a zig-zag pattern.

Before getting back into running, stick to level ground and gradually increase both time and distance by 5% to 10% each week.

Shortening stride and landing squarely beneath the centre of gravity can also help. Make certain you’re wearing the appropriate running shoes for your foot type.

Also, make sure the shoes aren’t worn out. Every 300 to 400 miles, one should replace their shoes. One might also look into purchasing over-the-counter arch supports.


Kisha Tucker is a journalist based in Singapore. He is also an awardee of multiple recognitions in the field of journalism.

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