How to Treat Runner’s Knee

PRLog (Press Release) - Sep 29, 2009 -
Runner’s knee is a fairly common condition that occurs when the kneecap (patella) gets out of line with the femoral groove.  What exactly is the femoral groove?  It is a small indentation on your femur (your thigh bone).  When you bend and straighten your leg, your knee moves up and down on this little groove.  If your kneecap gets off this track for some reason, it begins to damage and irritate the cartilage that lines the femoral groove.  This is what accounts for the pain you feel once the condition develops.

Runner’s knee can be caused by several different factors including but not limited to overuse, trauma to the kneecap, misalignment of the femur and kneecap, misalignment of the ankle and foot, flat feet, high arches and imbalance between the muscles of the thigh.  Any attempt to treat a condition of runner’s knee will ultimately need to take into account the specific cause.  For example, if the problem originates in the arch of the foot, then treating the kneecap will only alleviate symptoms; it will not reverse the problem.

There are some general things you can do to help your knee heal quickly no matter the source of the problem.  The most important treatment is, of course, resting the knee.  Runner’s knee heals on its own, as long as you give the joint a chance to recuperate.  Avoid long walking, running, standing and generally try not to keep the knee frozen in one position.  The usual treatments for swollen or irritated joints apply here as well.  Ice the knee for approximately 20 minutes five or six times a day.  Elevating the knee will help to reduce sweling, while wrapping the knee with compression bandages will provide the joint with extra support.  

If you suspect the problem may result from problems with your feet, you may want to consider investing in arch supports or some simple orthotics.  The condition may also be a sign that your running shoes are too old and need to be replaced.  (Remember: you should invest in new running shoes every 400 miles.  This comes up more often than you might think.  For example, if you run five miles four times a week for a grand total of 20 times a week, you will need to replace your running shoes within five months.  It is a big investment but your knees will thank you in the long run.)