Kneecap pain in runners is known as patellofemoral pain syndrome, or runner's knee. Like other overuse injuries, runner's knee may start as a small ache but develop into debilitating pain. Keeping your knees healthy requires smart training, and fast action at the first signs of injury. If your symptoms persist, seek medical attention to rule out other injuries.
Significance
Runner's knee is the most common overuse injury in runners, according to Runner's World. Because your knees are weight-bearing joints, they sustain heavy impact with every stride you take. If not treated promptly, runner's knee can prevent you from running and take weeks, if not months, to rehabilitate.
Symptoms
Symptoms include pain behind the kneecap than may refer to the back of the knee. You may feel like your knee is going to give out as you run on hills or uneven terrain.
Causes
The pain associated with runner's knee results from the patella mistracking and running over the femoral groove. This mistracking can result from biomechanical problems, such as a patella that sits too high in your femoral groove, and muscular problems, such as tight hamstrings and calves that put pressure on the kneecap. Flat or overarched feet can also cause the patella to be misaligned.
Treatment
As with every overuse injury, rest is the first step in treatment. Ice and anti-inflammatory medications help reduce pain and inflammation. Stretch your hamstrings and calves to reverse possible strain caused by tight muscles. Strengthening your quadriceps with exercises like squats and lunges builds muscle to support and protect your knees.
Prevention
Good training practices will help prevent runner's knee. Start with short distances to let your knees adjust to the demands of running. Stretch after every run, and be sure to target your hamstrings and calves. Invest in good running shoes and orthotics, especially if you have high arches or flat feet. Always stop at the first sign of pain and reevaluate your training schedule.
