Patello-femoral pain or “Runner’s Knee” is felt at the front of the knee around the kneecap and hurts with sport, stairs, squatting and even sitting. It’s the most common running-related injury and if not treated early, can hang around for years. Keep reading to find out how we can help turn this around and keep you running or walking without pain.
We’re seeing heaps of you with knee pain after walking and running on hills, steep trails or stairs more often over the last few months. It can be really frustrating to just get into the groove of exercising regularly, only for pain at the front of your knees to stop you in your tracks. The good news is that there are treatment options that are proven to help reduce pain, improve activity levels, and get you back to sport. The ones with the most research evidence behind them are:
- Hip and knee muscle strengthening exercises
- Patellar taping
- Inexpensive, off the shelf foot orthotics if you have flat feet
- Lower limb muscle stretching
The combination of these treatments should be tailored to you by a Physio skilled in treating Patello-Femoral pain. Here at Parkside all our Physios are up to date with the latest clinical guidelines based on research. Our approach aims to use proven methods to help keep you moving wherever possible.
- We’ll usually do a knee taping trial to see if that can keep you running comfortably
- Everyone with this condition gets hip and knee strengthening exercises, these take time to have maximum effect
- In the meantime, we’ll usually suggest changes to your training to help your knee manage. Things like flatter terrain, increased recovery time between runs or decreasing daily and weekly mileage can all work to keep you ticking over
- Only the most severe cases of this problem need a prolonged break from running, and the earlier you act, the quicker we can get you back to 110%
This injury is really our bread and butter, we are experienced at helping people of all ages with pain in the front of their knee get back to doing what they love. If you or someone you know needs help with this common injury, get started on your recovery trail today.