Also known as 'runners knee': pain over the knee cap or front of the knee.
Very common in running.
Occurs when there is an increase or change in load (i.e. an increase in the amount of running you're doing).
Multiple other factors are involved in why this may be happening, such as poor lower limb strength, poor movement control, decreased flexibility and running style.
Tip #1 - Modify your load
Initially decease the amount of running you are doing to a load (distance, time or speed) you can tolerate without pain.
Avoid running down hill and stairs, decrease your speed.
Modify or decrease activities that put a high load through the knee joint, including going up-down stairs, doing deep squats and lunges, and heavy seated knee extensions.
Tip #2 - Reduce pain while running
Run only a load (distance, time or speed) that keeps your pain less than 2/10 during running, and that settles quickly when you stop.
One way you can do this is by increasing your running frequency, but decrease the distance or speed you run.
Tip #3 - Strengthening
The main muscles that affect knee pain are the gluteals and quadriceps.
Initially isometric exercises for these muscles can help to increase muscle activity while avoiding pain.
Exercises can be increased gradually as pain decreases.
Here are some examples:
Sidelying hip abduction
1/4 lunges
1/4 squats
Tip #4 - Improve single leg control
Hip and knee control is vital in activities such as walking, running and jumping.
Ensure when doing exercises for single leg control that your hip, knee, and ankle remain in a straight line throughout.
Don't let your hip drop out to the side.
Make sure your knee stays in line with the 1st and 2nd toes.
Here are some examples:
Single leg squats
Single leg balance
Tip #5 - Trial altering your running style
Increase your cadence (step rate) by 10%.
Ensure your knees aren't brushing together when you run.
Staying tall/upright while running.
If you continue to experience pain, a running assessment will be beneficial to you for individualised strengthening and technique modification.
