Runner’s knee or in medical terms Patellofemoral Pain Syndrome is a common problem – especially in runners. Pain – either sharp and sudden or dull and chronic behind or around the knee cap can be a sign of Runner’s knee.
There can be various reasons for this pain from biomechanical to muscular. In any case the knee cap (patella) does not move properly in the groove where it should, which causes the pain and discomfort.
We highly recommend that you consult a physiotherapist that can assess and guide you in regard to your knee pain, but there are things that you can do yourself to prevent this problem:
- Warm up with walking and dynamic stretching.
- Run on softer surfaces.
- Make sure the shoes you are running in are suitable for your feet and running style.
- Keep your milage increases less than 10 percent per week – easy does it.
- Gradually increase hill work in your work-out.
- Strengthen your quadriceps.
- Stretch your glutes, hamstrings and calf muscles.
Happy running folks!