Sun Run physio: Knee pain – Vancouver Sun

Pain behind or around the knee cap, also known as patellofemoral pain or “runners’s knee” is the most common injury in distance runners. Irritation of the patellofemoral joint often develops when people do “too much, too soon”, for example by increasing mileage, speed or downhill running.

Adapt your training program

Avoid increases in pain during and after training by temporarily alternating minutes of running and walking. Reduce running speed by 30 seconds per kilometer and avoid fast running intervals. Run less distance per session and stay on flat terrain. When feeling better, increase distance before going back to normal speed and downhill running. Listening to your body is essential to get rid of knee cap pain.

Exercises can help

A physiotherapist can guide a successful exercise program. In a nutshell, research suggests that combining strengthening exercises for hips and thighs is the best approach for “runner’s knee”. Floor exercises represent a good starting point, for example clamshells, hip bridging and abdominal planks. When well-tolerated, it is recommended to progress to standing exercises, such as step ups and downs, squats and lunges.

Jean-Francois Esculier works in the Department of Physical Therapy at UBC and is a physical therapist at the Allan McGavin Sports Medicine Clinic and is director of research and development at The Running Clinic.