Knee injuries are a common concern for runners due to the repetitive nature of the activity. Two common knee injuries that runners often encounter are patellofemoral pain syndrome (PFPS) and iliotibial band syndrome (ITBS).
Patellofemoral Pain Syndrome (PFPS), commonly known as "runner's knee," refers to pain and discomfort around or behind the patella (kneecap). It is often caused by factors such as overuse, muscle imbalances, improper running mechanics, or a sudden increase in training intensity. Runners with PFPS typically experience a dull, aching pain during or after running, particularly when descending stairs or squatting. The pain may also worsen with prolonged sitting or inactivity. Treatment for PFPS typically involves a combination of resting the affected area and non-steroidal anti-inflammatory drugs (NSAIDs) for pain management.
Physiotherapy can help manage PFPS by providing manual treatment to the joints and muscles affected, taping the knee, providing exercises to help strengthen the quadriceps and hip muscles, and assisting with modifying running techniques or footwear to reduce stress on the knee joint.
Iliotibial Band Syndrome (ITBS) is another common knee injury among runners. The iliotibial band is a thick band of connective tissue that runs along the outer side of the thigh, from the hip to the shin. ITBS occurs when the band becomes irritated or inflamed, resulting in pain on the outer side of the knee. Runners with ITBS typically experience a sharp or burning sensation during activities that involve repetitive bending and straightening of the knee, such as running downhill or on uneven surfaces.
Treatment for ITBS includes rest, ice, and anti-inflammatory medication to reduce pain and inflammation. Physiotherapy can help by focusing on advice with stretching and strengthening exercises for the hip muscles (TFL and Glute Max) and quadriceps. Modifying running routes to avoid downhill running, improving glute activation patterns and using proper footwear can help prevent ITBS from recurring.
Preventing knee injuries in runners involves maintaining a balanced training program, gradually increasing running distance, incorporating strength and flexibility exercises, and addressing any muscle imbalances or biomechanical issues. It is essential for runners to listen to their bodies, pay attention to any early signs of discomfort, and seek appropriate attention from their physio. Working with a physio familar with running injuries can help runners develop strategies to prevent and manage knee injuries, allowing them to continue their running journey with reduced risk.