Runners knee exercises are to help prevent often known as “patellofemoral pain syndrome.” The injury creates pain in the kneecap area and is often found in the sports known for running and jumping. There are various ways to treat the injury, but often athletes find that rehab exercises are the best way to prevent the injury from returning. Runners knee exercises are much more effective in the long run compared to using a brace.
Symptoms of Runners Knee
The pain caused by Runners knee is always an intense pain in the front of the knee right around the kneecap. The following activities tend to hurt:
- Going upstairs and downstairs
- Keeping knee in bent position for too long
- Jumping and landing
- Squatting with or without weight
Causes of Runners Knee
There is no definite cause of runners knee, and that makes it hard to treat, especially if you are trying to do it on your own. Some of the reasons doctors have observed include
- Overuse – Repetitive actions where you continuously jump or running where your knee is put through the same motion over and over again.
- Muscle imbalances – If the hips, quads, and hamstrings are too imbalanced, it can create problems for kneecaps.
- Muscle weakness – The hips and quads need to be strong enough to hold the knee in the correct position during activity
- Trauma– A direct hit to the kneecap can alter the function of the kneecap and the muscles around it
- Surgery – ACL surgeries may increase the chance of this injury
Factors That Increase The Risk of Runners Knee
Age – Injury typically affects growing adolescents and young adults
Sex – Women are twice as likely to develop the injury because of bone structure. More full hips put more stress on the knees.
Certain Sports – Running and jumping sports are more likely to develop runners knee
Lack of Self-Care – Not getting treatment and doing self-care can make this injury much worse
Runners Knee Prevention Exercises
Barbell Squats – Building strength in the quads will go a long way in preventing runners knee. If weakness is an issue and you gain mass in your quads, it is essential that you balance it with stretching or you could make the injury worse. Also, strengthen the hamstrings at the same ratio.
Sumo Deadlifts – Sumo deadlifts are a great way to work on the quads and the adductors as well. Keeping the adductors strong can help to stabilize the knee position.
Glute Ham Raises – The hamstrings are often the muscle group that is left behind because it is much easier to work the quads. Working the hamstring is crucial because they also contribute to knee health and stability.
Lose Weight – Carrying less weight is always good for you knees.
Warm Up Properly – A proper warm-up will make sure that your muscles move with more fluidity when you are running or jumping.
Quad and Hip Stretches – Stretching the quads and hips are going to be important in keeping pressure off of the knee.
Slowly Increase Training Volume – Anytime you increase volume and intensity you are at an increased risk of runners knee The best thing you can do is gradually build up the difficulty of your workouts.
Get Fitted For the Right Shoes – The right shoes can make all the difference between comfort and fun, to injury and pain.
What Does The Patellofemoral Pain Syndrome Brace Do?
The runners knee brace helps to keep the kneecap in the right position. When suffering from this injury, your knee will want to creep up or to either side instead of sitting in its natural groove.
The runners knee brace is not a cure for the problem though. It is only meant to help manage the pain as a short-term solution. It is essential to understand this because buying a brace will NOT fix the problem in the long run. The best long-term solution is to get with a local sports medicine provider.
Best Treatment Options for Runners Knee
Treatment with a healthcare professional is going to do you much more for you than a runners knee brace will. It is treatment combined with exercises, you will be in a good place. The reason is that of the cause of the injury is being fixed.
Think of getting bit by a poisonous snake and then covering it with a wrap to help keep the swelling down. That will be great for a while, but the only way to survive is to drain all o the poison out because that is the cause of the pain. The same is true with injuries.
Types of Sports Medicine Providers That Can Help You
- Physical Therapists
- Massage Therapists
- Registered Dietician
- Naturopathic Doctor
Skill Sets to Look for In Sports Medicine Providers
Skill sets are the things healthcare providers learn after they graduate with continuing education. A healthcare provider can take courses and get certifications for different skill sets that make them better. These skill sets are valuable and help them approach injuries from different perspectives.
- Dry needling
- Joint Manipulation
- Active Release Technique
- Graston Technique
- Functional Movement Screen
- Fascial Stretching
- Strength and Conditioning Coach
- Athletic Trainer
- Sports Background
- And many more
Dealing With Runners Knee Injuries
Kho Health is the best place to start your search for a health care provider to help you stay healthy. The key to success as an athlete is staying healthy and preventing runners knee is just one step of many.
Kho Health lets you search for providers by type and skill. For example, you can look for a Chiropractor that also knows Graston Technique. It does not matter what kind of provider you need, Kho Health can help you find them and help you to sort through their skills.
If you are unsure where to start your journey, Kho Health will ask you questions and help you figure out the best starting place. All you have to do is answer a few questions. From there Kho Health will connect you with the type of provider best suited for your needs. It does not matter if you are injured or just sore from all the new runners knee exercises
The platform makes it easy to compare health providers as they are all given a Kho Number. Once you are shown the best local options, how do you know which is the best? Reading bios and reviews is just not enough because you need more than that.