If you’ve ever been involved in regular running clubs – Parkruns, funruns, Meetups and so on – you’ve probably heard people talk about “Runner’s Knee”.
It’s a familiar phrase, and a common complaint. But what exactly is it?
A slippery saying
Trying to define runner’s knee can sometimes feel like trying to grab a bar of soap! Some experts refer to it as Patellofemoral Pain Syndrome, itself a slightly vague term meaning pain around the kneecap area. You might also hear it called anterior knee pain – which simply means pain at the front of the knee. The NHS goes even wider with its definition, describing the condition as “knee pain” that has “many causes, such as swelling under the kneecap.” That’s quite broad!
A common clue
Generally what people mean by runner’s knee, though, is a front-of-knee pain or discomfort that seems to come on during a run. The pain is a new one. It’s usually a dull ache that develops some way into the exercise. But some people describe a sharper pain. But the interesting thing is that it’s triggered by a type of sustained exercise – like running.
If you think you have runner’s knee, what should you do about it? Here are three things to consider.
1 – Don’t run through it
Knee pain isn’t something you should try to run off, like a stitch. It’s better to think of it as a signal box. It’s the body’s way of telling us something isn’t right within the knee’s complex network of bones and tissues. Running through it, teeth gritted, risks making it worse. So the first thing to reach for is RICE:
- Rest – end the run: don’t exacerbate the injury
- Ice – consider applying an ice pack when you get home
- Compression – think about lightly wrapping a bandage around your knee for support
- Elevation – keep your knee raised on a pillow, to reduce swelling
You might also consider taking some light pain relief, such as paracetamol – or ibuprofen, if you’re able to take it.
2 – Analyse your setup
Knee pain very rarely comes out of nowhere. It usually happens because of something new that wasn’t there before. Some new activity. Some change of pattern. Something different. In other words, ask yourself: what have I changed? Here are some examples:
- Change of activity – you’ve taken up a new sport, or type of exercise, that your knee isn’t used to
- Sudden intensity change – you’re doing your regular exercise, but recently ramped up the programme
- Recent weight gain – every pound we carry translates into 4lbs of load-bearing pressure on our knees
- Change of footwear – you bought new running shoes and they’re (subtly) redistributing the loads in your joints
- Change of terrain – you switched from the gym treadmill to trail-running on uneven, bumpy ground
Overambitious resolutions – New Year ones or otherwise – are another classic seeding ground for runner’s knee. The mind feels confident about couch-to-5k in a week. The joints don’t necessarily agree. So the key is to…
3 – Modify… gently
If you can identify that trigger activity, you can begin to think about adjusting it. This doesn’t necessarily mean ditching the exercise altogether. You may just need to mix things up. Swap one or two running sessions for a swim or cycle ride. Mix up the terrain or environment you’re running in. Add in some muscle-strength training – like these exercise suggestions (including bends, leg raises and squats) from the NHS’s Live Well programme. But most of all: build up slowly. Don’t be tempted to rush back in and repeat the cycle.
If you’ve made these changes and the problem persists – particularly if it happens with other daily activities, the pain or swelling intensifies, or you develop mechanical issues like catching, locking or instability – it’s time to see a doctor. In most cases, though, runner’s knee is one of those irritating conditions that can be overcome with rest, recuperation and some tweaks to the exercise regime.
