Runner’s knee is one of the most common overuse injuries.

Overuse injuries can be some of the most frustrating to treat. This isn’t just because of the pain (which can be quite uncomfortable). It’s because you can’t move like before. Running is a very common exercise, and as such, runner’s knee is one of the most common overuse injuries. Let’s do a quick recap…

What is runner’s knee and do I have it?

For the most part, it is precisely what it sounds like. The repetitive motions involved in running can cause irritation at the point where the kneecap (kneecap) rests on the femur. The hard part is realizing that you have it.

Now, even though it’s called runner’s knee, many people won’t feel pain while running. In fact, running can even make you feel better. Generally speaking, runner’s knee can cause pain simply from walking, going up and down stairs, or sitting with a bent knee for long periods of time. Symptoms can include tenderness behind or around the kneecap, usually towards its center. You may also feel pain in the back of the knee, or as if the knee is cracking or even giving out. Climbs, descents, stairs, and even uneven terrain can aggravate this overuse injury.

So how can I treat runner’s knee?

The first and most important thing to do is REST. If you have runner’s knee, it’s because your knee can’t handle the physical stress you’re putting on it. Reduce a bit. If you normally run 3 miles, cut back to 1 or 2 miles for a while. You can even take a short break from running altogether. The trick to treating overuse injuries is to stop or decrease activity at the first sign of pain.

You may need to take a break from running for a while, but never underestimate strength training in preventing overuse injuries. Well-developed quadriceps help support the knee. If your quads aren’t up to it, your knees could suffer. The same goes for tight hamstrings. Add in some strength and flexibility training, and you’ll be amazed at how you can minimize overuse injuries like runner’s knee. In fact, runner’s knee tends to affect recreational runners more than regular athletes or runners. Typically, a regular runner will be better conditioned with respect to the quadriceps and hamstrings and therefore less susceptible to injury.