1. A Dull, Aching Pain in the Knee
Runner's knee, or patellofemoral pain, feels like a dull, aching pain underneath the front of the kneecap right around where it would connect with the bottom of the femur bone. It is common in athletes that use the knee joint excessively, like runners, cyclists, skiers and soccer players. It can be aggravated by kneeling, stair climbing and squatting or sitting for a long time.
2. The Cause of Sensitive, Irritable Knees
Because the knee joint is very complex, is it also a very sensitive joint. Quite a few things can cause runner's knee in athletes. Structurally, if the kneecap does not track properly, it can cause runner's knee pain. Patellofemoral pain can also occur if there is any injury to the joint, like a partial or complete dislocation of the kneecap, or if the athlete is flat footed or has a weakness or imbalance of the leg muscles. Overuse of the knee joint is another very common reason for runner's knee pain. This can cause a wearing, or premature breakdown, of the cartilage underneath the kneecap, which in turn causes the dull, aching pain that can be felt due to irritation of the knee joint and bone structure.
3. Stay in Shape to Minimize Pain
Like most things in life, the more active and in shape you are in, the less pain and injuries you may sustain. By staying in shape, it is possible to minimize patellofemoral pain. This is because the less weight on the body, the less stress and weight on the knee joint. Also, it is important to gradually increase the intensity and duration of exercise. Sudden or drastic changes in your exercise routine can overstress the knee joints, causing patellofemoral pain.
4. Better Gear Means Less Pain
Running shoes with good shock absorption are key to minimizing knee pain. It is also important to purchase a quality shoe with above average construction. Many specialty shoe stores, like Fleet Feet in Sacramento, California, have employees trained to assist athletes with their specific type of running needs. Shoe fit and condition also play a major role in how much stress is being placed on the knee joint, as well as on the joints of the feet, hips and back. Those with flat feet should look into shoe inserts, like Superfeet Premium Insoles.
5. First Aid for Runner's Knee
First, stop performing any exercise that causes pain and don't resume until the pain is gone. Because runner's knee is a chronic injury, it is easy to forget the importance of the R.I.C.E. technique. R.I.C.E. helps minimize pain and decrease swelling. R.I.C.E. stands for rest, ice, compress and elevate. Also, with physician consent, the use of NSAIDs (non-steroidal anti-inflammatory drugs), like ibuprofen, can help decrease pain and inflammation in the knee joint. If the above therapies don't help, make an appointment with your orthopaedic for further diagnosis and treatment.
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