Patellofemoral Pain Syndrome (Runners Knee)

Patellofemoral pain syndrome, also known as runners or runners' knee, is an overuse injury that causes pain on the front of the knee and above / on the back of the knee bowl. Patellofemoral pain syndrome is particularly linked to overuse of the hamstrings (hamstrings) - which means that especially runners, cyclists and sports with a lot of jumping can be affected. The knee diagnosis mainly affects younger athletes, but can also affect most people who do not do sports. Feel free to contact us at our Facebook page or use the comment box at the bottom of the article if you have questions.

The Pain Clinics: Our Interdisciplinary and Modern Clinics

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

- An umbrella term for several diagnoses

The runners are sometimes used as an umbrella term and may also refer to chromosomiasis, synovial plica syndrome and iliotibial band syndrome (ITBS), but the most common diagnosis targeted is patellofemoral pain syndrome (PFS). It is important to distinguish between different knee diagnoses and exclude injuries to meniscus or ligaments. We therefore recommend that you always consult a public health clinic (chiropractor, physiotherapist, physician or manual therapist) if you have knee pain.

Also read: What You Should Know About Meniscus Crafts

The Squat: What is it? And what is the function of the squat?

The hamstring muscle consists of three different muscles, all of which have one of their main main purposes of bending the knee. We find the hamstring muscles on the back of the thigh and from there it attaches deep in the seat and all the way down to both the tibia (tibia and fibula).

- Anatomy: Here we see how the hamstring tendons attach from the sciatica deep in the buttocks and then all the way down to the shins.

The hamstring tendons can be damaged by overloading the squats. Overuse means that you use muscles / tendons / ligaments over the body's own ability to heal the area - over time this will lead to more and more micro tears that provide a basis for injury and pain.

- A contributing factor

Weak seat muscles (gluteal muscles), thigh muscles (hamstrings and quadriceps), leg muscles and hip muscles are also considered a contributing cause of this diagnosis and knee problems in general. We therefore recommend that you try this training program if you are suffering from knee pain. Other contributing causes are impaired movement of the ankle.

Relief and Load management at Løperkne

Reducing load and thinking about relief are two central components in the rehabilitation of runner's knee. We strongly recommend that you try one knee compression support on the affected side. This works by providing increased support and circulation to affected anatomical structures - and in this way it contributes to faster healing and injury prevention.

Tips: Knee compression support (The link opens in a new window)

Click on the image or link to read more about the knee compression support and how it can help your knee.

Also read: - Exercises against Jumpers Knee

Symptoms of patellofemoral pain syndrome (runners)

Patellofemoral pain syndrome causes pain localized to the front of the knee and especially just above and to the back of the patella. The pain can vary in character and can at times feel as if it is diffusely deep in the knee. There may be local swelling in the area, as well as pressure soreness over the structure.

Cause: What is the cause of patellofemoral pain syndrome / runners?

The cause of tendon and muscle damage is the use over capacity and the ability to recover. This involves regular overuse of the squats (hamstrings) without adequate relief in functional support muscles.

- Long-distance runners are, naturally enough, more prone to patellofemoral pain syndrome and running knees.

Prevention and prevention of patellofemoral pain syndrome (runners)

The first priority will be on strengthening the quadriceps and hamstring muscles, but there are several ways to keep your knee as good as possible:

Balance Training: Balance and coordination training on the balance pad or balance board can work both injury prevention and performance enhancement. Regular balance training provides the muscles with faster reaction time, allowing them to contract faster and protect the knee's structures through sudden twists or loads.

Foot and leg strength training: Many people forget that the foot and calf are the first defense when it comes to shock absorption and reduction of strain on the knee, hip, pelvis and back when stepping down. Consequently, they forget to train the foot in the same way as they train other muscle groups and areas. A strong foot muscle can lead to more correct load and more shock absorption. Among other things, the arch of the foot and the plantar fasciae have a very important damping effect. The foot needs training and love it too. The only problem is that most people do not know how to strengthen the arch and leg - but you can quickly find out by reading our articles about exercises and strengthening of the foot.

Hip Training: The hip and hip muscles are actually some of the most important structures when it comes to preventing knee injuries (including patellofemoral pain syndrome / running knee), as well as training / rehabilitation after a knee injury. An extremely important area for those who like to run, football players and handball players - to name a few. The hip acts as a shock absorber and limits the load on the knees.

Also read: - 10 Exercises That Give Stronger Hips

Thigh training: This area is focused most on prevention and rehabilitation of runners. Strong and functional front (quadriceps) and back (hamstrings) of the thigh are very important when it comes to preventing knee injuries. Here you will find a specific training program which helps you train yourself after a hopeless diagnosis.

Core musculature: A good and strong core muscle can contribute to more correct movement and thus work injury prevention.

Also read: - How to get Stronger and Softer Back

Diet: All structures in the body depend on good blood circulation and proper nutrition - a varied diet with lots of vegetables is recommended. Vitamin C, for example, is one of the most important sources (pre-derative) of collagen and elastin - two nutrients used for tendon and soft tissue repair. Glucosamine sulfate is another example of an industry that has shown good results in research - against e.g. knee pain and osteoarthritis of the knee.

Imaging diagnostic study of patellofemoral pain syndrome / runners knee / runners knee

To determine if there is an injury in the knee, primarily clinical examination is used combined with history taking, but if these point to knee injuries - then it can be helpful to have this confirmed via X-ray or MRI examination. An MRI has no X-rays and also uses magnetic resonance to provide an image of the knee's soft tissues, tendons and bone structures. Chiropractor, manual therapist and physician are the three primary contacts who can refer to such a study.

radiograph

- An X-ray examination can show or rule out possible diagnoses. This examination shows a torn patellas - which means that the patella is clearly displaced upwards.

MRI examination

- Here we see an MRI examination that shows irritation in the articular attachment between the patella and the femur.

Surgery of patellofemoral pain syndrome / runners

Recent research has led to new guidelines and these confirm, among other things, that there is little point in operating such injuries (if no rupture / tear occurs). This is because surgery / surgery always leaves damage tissue and scar tissue which can become a major problem in itself. A larger study from 2006 (Bahr et al) showed that surgery had no benefits compared to eccentric exercise. Therefore, the focus should be on training and rehabilitation if you are looking for long-term improvement. Seek out a public health clinic (physiotherapist, chiropractor or manual therapist) for assessment, treatment and optimal exercise program.

Most people are often looking for a "quick fix", so many are disappointed when they realize that they actually have to train over time instead of flattening out on the operating table and putting their knee fate in the scalpel's hands. Think so tiring of having to address the reasons why the injury first occurred and in the same sling reduce the chance of recurrence.

Of course, there are also those who need knee surgery, but this applies primarily to those who have acutely injured the knee, for example, by a traumatic football tackle or the like.

What can I do even for muscle and joint pain in my knee?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief for muscle and joint pain in the knee

Biofreeze (Cold / cryotherapy)

Conservative treatment of patellofemoral pain syndrome (runners)

Regular and specific exercise is the gold standard in conservative treatment of patellofemoral pain syndrome. We just have to emphasize that right away. You can see the types of training you should focus on higher up in the article - there perhaps especially eccentric exercise on oblique boards as shown here, stands out as a very effective training form.

Acupuncture / Needle Treatment: May loosen myofascial restrictions in the areas around the knee - which may provide some relief of symptoms.

Physiotherapy and physiotherapy treatment: A physiotherapist can help you set up a workout program and provide symptom-relieving physical therapy if needed.

Chiropractor and Chiropractor Treatment: Like physiotherapists, (modern) chiropractors have a strong focus on rehabilitation training and exercise in their 6-year education, and can thus give you a good exercise program and advice on how to proceed with your patellofemoral pain syndrome diagnosis. Chiropractors also have the right to refer for imaging if this is necessary to confirm the knee injury.

Low-dose laser: Popularly called 'anti-inflammatory laser' or 'sports injury laser'. Research has shown that this type of treatment can provide faster healing time in tendon injuries, but more research is needed in the area before it can be concluded whether this has any greater effect on tendon injuries and other injuries to the knee. But current research is positive.

Massage and muscle work: May increase blood circulation in local sore leg and thigh muscles which may provide symptom relief.

Good advice for acute knee injuries and suspected tendon or ligament damage

See a clinician - it is important to have the injury diagnosed so that you know what is the best treatment and further training. Different diagnoses normally require different treatment plans. Even if you think that "this will pass", it is simply stupid not to go to a publicly authorized clinician (chiropractor, physiotherapist, doctor or manual therapist) to have the problem diagnosed. It's a bit like ignoring the 'strange sound' in the car for a long time - it can lead to unforeseen problems and large costs further down the line.

Rest: If it is painful to put weight on the leg, you should see a clinician to diagnose the symptoms and pain - and not least avoid doing so. Instead, use the RICE principle and focus on relieving the area with associated icing and compression (feel free to use a support sock or bandage). Total absence of movement, however, is not recommended.

Icing / cryotherapy: Especially in the first 72 hours after the injury, it is important to use anti-icing (also called cryotherapy). This is because fluid accumulation and swelling will occur after an injury - and this is normally very excessive on the part of the body. In order to calm down this response, it is therefore important to cool down the area immediately after the injury has occurred and then 4-5x cycles during the day. Then a so-called de-icing protocol is used, which means that you do not ice directly on the skin (to avoid frostbite damage) and that you ice down in cycles of "15 minutes on, 20 minutes off, 15 minutes on".

Pain medication: After consultation with a doctor or pharmacist, but remember that NSAIDS drugs (including Ibux / ibuprofen) can lead to a significantly slower healing time.

Need good advice, remedies and tips on patellofemoral pain syndrome (runners)?

Feel free to contact us directly via Comments Box below or via social media (e.g. vår Facebook-side). We will help you as best we can. Write as fully as you can about your complaint so that we have as much information as possible to make a decision.

NEXT PAGE: - Sore knee? You should know this!

Relevant exercises: - Exercises against Jumpers Knee

Also read: - 6 Effective Strength Exercises for Sore Knee

Sources:
Bahr et al., 2006. Surgical treatment compared with eccentric training for patellar tendinopathy (Jumper's Knee). A randomized controlled trial. J Bone Joint Surg Am. 2006 Aug;88(8):1689-98.

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