Runners Knee:

A Runner's Health Problem

Almost every runner will experience runner’s knee in their career. It usually is a problem during the early phases of training when the runner is building up his or her endurance and pushing their bodies often to the points beyond their capabilities.

How Do I know This Pain is Runners Knee?

Although there can be many pains within the knee joint, runner’s knee is a very specific problem which is easy to differentiate from other knee pains. It almost always occurs well into a run after the runner is starting to get fatigued --often happening at higher intensity while running races. It usually starts with a twinge slightly below and to the outside of the knee cap. In just a short amount of time the twinge progresses into a nagging pain. Once the pain starts, it rapidly progresses into a severe, run-ending, pain. One of the hallmarks of runner’s knee is that the pain immediately goes away as the runner begins to walk. It will also immediately return if the runner tries running again. Although there are some other pains a runner can successfully “run through”, the pain of runners knee will not subside once it occurs during a run.

What Causes Runner’s Knee?

Experienced runners pushing to higher levels can also experience it. Once a runner reaches a certain level and can run those lengths consistently with no problems, runner’s knee will be a thing of the past. The problem occurs when the quadriceps (thigh muscles) become too fatigued. Sit on a stool and do some leg extensions. Feel your thigh muscles as you do them and notice how they taper toward your knee. They narrow into a thin band which stretches over your knee joint and attaches to your lower leg below the joint. This is how your lower leg is able to extend. The pain of runner’s knee occurs as the quadriceps become fatigued and begin tightening. This tightening causes the thin band across the joint to also tighten more than it should. When this occurs for too long of period, the band becomes inflamed as it rubs across the joint and causes pain. By the way, studies have proven that long term running does not cause arthritis.

Proper Training Will Eliminate Runners Knee

Strengthening the quadriceps is the key to ending runner’s knee pain. Doing leg lifts with a weight machine can help strengthen the thigh muscles, but running is what will help most. As the runner pushes to further and further distances, the thigh muscles will strengthen. As they become stronger they will be able to go longer distances without tightening up and causing runner’s knee pain. In order to prevent it all together, the runner should be patient and gradually build miles slowly over time. A rule of thumb says not to increase more then 10% per week, but for many beginning runners this is even too much.