Runner’s knee exercises

Runner’s knee aka patellofemoral pain or anterior knee pain isn’t something that only happens to runners, it can happen to anyone really. It usually happens with an increase in loading through the knee, whether that happened with an increase in running volume, you moved to an apartment with stairs, or maybe you started doing more squats at the gym. However it starts, it can quickly put an end to your running, squatting, or stair-climbing.  

Thankfully, there is lots that can be done. The overall aim is to: 

-settle it down 

-build back up 

Settling it down can include taping, massage, ice, reducing your running, squats, stairs or whatever else causes pain.  

Building it back up begins as soon as the pain is under control (not necessarily gone). Load through the joint is a good thing, the problem was overload, so we just want to make sure not to overdo it. Building back up can start with something like a bridge or a wall sit, both are usually not provocative, yet still get your quads working and some load through your joint. Based on symptoms you can progress this with full body weight in a squat, and then eventually a lunge (don’t cringe!). Soon, you’ll be able to add weights, and then plyometrics and running.  These progressions can be tricky and a physio is usually worth seeing to guide this process.  

If it isn’t too hard to settle it down (for example, it doesn’t hurt until 6km into a run), you may be able to maintain some level of squatting/running throughout the whole process. However, if you’re in constant pain and even walking has become limping, it’s likely the “settle it down” phase will need to be more restrictive.  

If you have pain at the front of your knee, give us a call, we’d love to help 😊