She Strengthens

Knee Pain Holding You Back?

Are you experiencing knee pain after a brisk walk or exercise? You might be suffering from runner’s knee, also known as patellofemoral pain syndrome (PFPS). This common condition affects both men and women, with women being more prone to it.

What Causes Runner’s Knee?

Runner’s knee is often misdiagnosed, and it’s essential to identify the underlying causes. Some common causes include:

• Weak core, hip, leg, and/or calf muscles
• Tight leg muscles (hamstrings, hips, quadriceps, calves)
• Restricted joint motion at hips, knees, or ankles
• Unsupported feet (via ill-fitting shoes)
• Bad form when running
• Overuse or excessive training (running too many miles)
• Direct injury to the knee

Recognizing the Symptoms

If you have runner’s knee, you may experience pain when:

• Walking or running
• Going up or down stairs (especially when going down)
• Squatting or kneeling
• Sitting or standing up
• Sitting for long periods of time

You might also notice that your knee pops, grinds, or swells up.

Exercises to Help You Recover

While rest is crucial, it’s not the only solution. Try these exercises 3 to 5 times a week for 6 weeks to alleviate knee pain:

1. Hamstring Stretch: Targets hamstrings, helping to reduce tension.
2. Side-Lying Leg Lift: Strengthens gluteus medius, essential for hip stability.
3. Straight Leg Raise/Lift: Targets quads and hip flexors, improving strength and flexibility.
4. Clam Exercise: Engages gluteus medius, promoting hip stability and strength.
5. Wall Slide: Strengthens quads and glutes, reducing pressure on the knee joint.
6. Standing Quad Stretch: Stretches quads and hip flexors, relieving tension.
7. Bridge Kick: Targets glutes and hamstrings, improving strength and flexibility.
8. Standing Calf Stretch: Stretches calves and shins, reducing tension.
9. Step-Up: Strengthens gluteus and quads, promoting functional movement.
10. Donkey Kick: Engages gluteus, improving strength and stability.
11. IT Band Stretch: Stretches glutes and hips, relieving tension.

Additional Tips to Prevent Runner’s Knee

• Reduce high-impact activities by alternating with low-impact exercises like yoga or swimming.
• Gradually increase your mileage and intensity when running.
• Don’t forget dynamic stretching and a warmup before exercising.
• Make sure your athletic shoes fit and support you properly.
• Replace your running shoes every 300 to 500 miles.

Recovery Time

Research suggests that doing exercises that strengthen the knees and hips 3 to 4 times a week for 6 weeks can help decrease knee pain. However, if you still experience significant pain after 3 weeks, consult a doctor or physical therapist for further evaluation.

Remember, recovery time varies depending on individual circumstances and diagnosis. With patience, persistence, and the right exercises, you can overcome runner’s knee and get back to your active lifestyle.