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Are you experiencing nagging pain in the front of the knee that just won't go away? Anything that keeps you from getting out the door and putting the miles in can be frustrating. Studies show that about 20-40% of running-related injuries involve the knee. Patellofemoral knee pain (PFP) is the most common type of knee pain, so you are hardly alone! Let's explore its causes, how to manage it and what you can do to keep running.
How Do I know I Have PFP?
PFP typically presents in as pain in the front of the knee with prolonged sitting, squatting, going up and down stairs and running hills. It is often described as aching or tightness in the front of the knee and usually occurs during periods of increased training.
Understanding Patellofemoral Knee Pain
The knee is trapped between the foot and the hip. The mobility, strength and control of these areas of the body have a large impact on what occurs at the knee. When the hips abductors, adductors , external rotators, and core musculature is weak it can lead to common gait dysfunctions such as: hip drop, increased knee valgus and femoral IR during gait. These common gait dysfunctions can lead to increased loading at the patellofemoral joint (PFJ) during running.
Other factors that contribute to increased loading of the knee are poor mobility of the foot and ankle, landing with your foot too far in front of you and decreased control of pronation.
While both male and female runners suffer from PFP, because of the shape and size of their pelvis as well as their unique muscle firing patterns female runners are more prone to PFP than their male counterparts.
Managing Patellofemoral Knee Pain
If you have symptoms of PFP what are some effective strategies to manage and prevent this from impacting your running?
Strength, Form, and Mobility
Strength Training: Strengthening exercises for the hip external rotators, adductors, hamstrings, quadriceps, and glutes can provide stability to the knee joint, helping to alleviate stress on the patella.
Running Form Correction: Working on your running form can significantly reduce the impact on your knees. Focus on maintaining a slight forward lean, shorter strides, and landing with your foot closer to your center of mass is helpful. You can also try increasing your cadence by 2-5%.
Mobility Work: Incorporating dynamic and static stretches for the hip flexors, quadriceps, thoracic spine, and ankle can improve flexibility and joint mobility, reducing the risk of PFPS.
Preventative Measures
Avoid Overtraining: Even though it is easy to get carried away when you are training try your best to listen to your body. If it is tired, aching or stiff you will probably benefit from incorporating more rest into your schedule. You can also track your heart rate over time or HRV to see if you are overtraining.
Change Shoes Regularly: While running shoes aren't typically the culprit in most running injuries, they do play a part. Running shoes lose cushioning and support over time. Aim to replace your shoes every 300 miles to maintain optimal shock absorption and reduce impact on your knees. It also helps to have at least two different types of running shoes to rotate between.
Manage Stress: Stress can exacerbate pain and delay recovery. Implement stress-relief techniques such as mindfulness, yoga, or breathing exercises to support your overall well-being.
Conclusion
In the world of running, knee pain is common but not normal. With the right knowledge and strategies, you can overcome the hurdles of patellofemoral knee pain. By focusing on strengthening key muscle groups, refining your form, prioritizing mobility, and incorporating preventative measures, you can hit the pavement with confidence and stride towards pain-free running adventures.
Remember, if you're experiencing persistent knee pain, it's essential to seek professional guidance from a physical therapist or medical doctor that truly understands running. They can tailor a comprehensive treatment plan specific to your needs. Stay proactive, stay informed, and keep on running strong!
Let's lace up those shoes and hit the road, one pain-free stride at a time!
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