Runner's knee Patellofemoral Pain
What is Runner's knee?
• Softening of the cartilage on the patella (kneecap)
• Roughening of the cartilage under the patella caused by the kneecap not tracking correctly (patella does not glide smoothly over the femur/thigh bone)
• May also be referred to as Chondromalacia Patella
• One of the most common knee problems in running and other sports (may occur at any age)
What are some of the symptoms?
• You feel stiffness over the front and inside of your kneecap
• It hurts at the beginning of a run, but it fades once you warm up
• Becomes more painful when climbing stairs of hills
• Deep knee bends hurt
What are the causes of runner's knee?
• Excessive Pronation and velocity of pronation
• Pronation is a normal movement of the foot that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces.
• In analyzing ones gait, first contact is on the heel and outside of the foot, followed by a shift of body weight forward, toward the arch and toes.
• If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation.
• Flattening of the arch (excessive pronation) increases stresses on the foot, which can further contribute to ankle, knee, hip and lower back problems (a chain reaction).
• Mechanical conditions including wide hips (females) knock knees, patella alta (high patella) and subluxating patella.
• Weakness of the quad, especially the VMO (Vastus Medialis Oblique Muscle) which runs along the inner aspect of the thigh and connects at the knee
• Overuse, or an increase in hill running or stair use
• Too large of a Q-angle at the knee (this is the angle of quad muscle's effective pull on the kneecap) Less than 12 degrees is normal and greater than 15 degrees is abnormal
• This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries
How can Footpro help with Runner's knee?
Step 1 Gait Analysis and Footscan
Unlike the ankle and hip the knee joint has limited bi-directional range of movement thus making the patella tendon and kneecap more prone to injury.
Our technicians will look closely at the ankle/knee relationship and determine proper knee tracking. Footscan information highlights the exact positioning of the knee throughout the differing phases of gait. If there are any variances from the norm we can make recommendations.
Step 2 Custom Moulded Insoles
Footpro's custom running insole (orthotic) looks to keep your foot in the best possible position through all phases of foot contact. Correctly aligning the foot inside your footwear is hugely important in reducing the harsh ground forces and maintaining proper lower leg alignment.
By utlising the windlass mechanism we are able to create a high definition mould of your foot, and get your knee tracking over the centre of your foot which is the ideal position.
Step 3 Footwear
Wrong or improperly fitted footwear can cause the foot to function less effectively than usual. Old or worn out shoes can contribute to runner's knee pain and injury. The video assessment helps us to fully validate correct footwear functioning. This is a key part of the process, without the right footwear we are unable to create a custom insole to complete the set up.
At the end of the process we will be able to eliminate most of the injury factors and decrease the chance of re-injury.
Upper leg strengthening and stretching is also important. Corrective exercise with a sports professional and personal trainer will help with improved core stability and general strength.
