How to Fix Runner’s Knee?

This article will teach you how to fix Runner’s Knee. Knee pain is a common reason for visits to a doctor for both runner’s and non-runners.  The problem with most doctor’s is they are more concerned with what to call your knee pain and not necessarily how to fix it.

 

There are Many Options Available to Fix Runner’s Knee

There are so many options out there to fix Runner’s Knee.  The main problem is choosing from all of these options.  In reality it is important to know why you are getting Runner’s Knee so that you can choose the BEST available option.  Runner’s Knee goes by many names.  Chondromalacia, Chondromalacia Patella, Patellofemoral Pain Syndrome (PFPS), Patellofemoral Stress Syndrome (PFSS), Patella tracking Error, Malicious Malalignment Syndrome, Weak Quads, Weak VMO and probably more that I am not mentioning!  All of these names cause a lot of confusion with doctors and patients but they are just different ways of naming the same issue.  Call it what you want but know that what is important is that you learn how to fix Runner’s Knee.

 

Remove the Aggravating Variable to Fix Runners Knee

The first thing to do is remove the variable that is either causing your Runner’s Knee or contributing to it.  For example; if running is irritating it and you keep running it will worsen and may lead to permanent damage to your knee.   Proper diagnosis is critical as Runner’s Knee (Chondromalacia Patella) is commonly misdiagnosed as Ilitotibial Band Syndrome, Arthritis and strains or sprains leading to poor and ineffective treatment suggestions.

Is Rest Necessary to Fix Runner’s Knee

Rest from activity, especially those activities that require running, jumping, hiking and repetitive knee bending (like lunges or squats) may be necessary as they aggravate Runner’s Knee.  No amount of ice or Ibuprofen will help if you do not rest and stop aggravating your Runner’s Knee.  Sometimes rest is not enough and to fix Runner’s Knee treatment may be necessary.

Do I need Crutches to Fix Runner’s Knee?

No.  Not unless your were misdiagnosed. It is not necessary to be non-weight bearing for an extended period.  Casting or other devices that immobilize the knee for an extended period may be counter-productive.  There are various therapeutic interventions that can significantly reduce the pain associated with Runner’s Knee. These include, compression bracing, stretching, strengthening, orthotics, self massage (foam roller), myofascial release, ultrasound, proper shoes and orthotics.

Try Getting New Shoes to Fix Runner’s Knee

Sometimes change is good.  By changing shoes you might change how your foot interacts with the ground.  This in turn will affect the amount of rotation and torque at your knee which may be causing your Runner’s Knee.  There is no such thing as the “right shoe” or a shoe that is specifically designed to fix Runner’s Knee.  Common sense would dictate that if you were going to try new shoes to purchase a new shoe that is dramatically different to what you are currently wearing.  Consider a rocker bottom shoe like a Hoka or a zero drop shoe like an Altra for example.  If you live in San Diego go to Milestone Running Shop for your shoes.  You will not be disappointed.

Over the counter orthotics are a cheap and sometimes effective method of treating Runner’s Knee.  If the over the counter orthotic is going to have a chance at being effective it must have a supportive, flexible arch support and be comfortable.  If the orthotic is too stiff, hard, uncomfortable and irritates your foot you will not be able to wear it and it will not help fix Runner’s Knee.

Custom Orthotics can Fix Runner’s Knee

Custom orthotics can be an effective treatment to fix Runner’s Knee.  To be effective, they must fit into your shoes, be comfortable and have a flexible, supportive arch as part of the custom orthotic design.  Proper height, density and flexibility of the custom orthotic is critical to it being effective.  If you have custom orthotics that are uncomfortable, do not fit into your shoes or aggravate your feet or your Runners Knee you will be unable to heal. If you have an uncomfortable or ineffective pair of custom orthotics they may be able to be modified for a fraction of the cost compared to buying new custom orthotics.

Taping can Help Fix Runner’s Knee

Taping can be effective in treating Runner’s Knee.  A common and effective taping procedure tapes along the Quadriceps to provide support.  Taping can be inconvenient.  There is a more effective methods of treating Runner’s Knee.  A knee Compression brace with enough compression may remove some of the stress and pain associated with Runner’s Knee.