Runner’s Knee

Written by Michelle Champlin BSc Pod., M.Ch.S., S.R., Ch., (UK)
With the summer heat still to hit, runners in our desert climate are still able to get out and about, whether jogging a couple of laps round Safa Park or Yas Marina Circuit, or keeping up with your running after marathon season. One of the most common injuries to interrupt runners’ training however is knee pain. Let’s look at the most frequent causes and how to treat it.
What is Runner’s Knee?
One of the most common running related issues seen in our Clinic is ‘runners knee’ – irritation of the cartilage underneath the patella (kneecap), advises Dubai Podiatry Centre’s Chief Podiatrist Michelle Champlin. About 40% of running injuries are to the knee, with Mrs Champlin tending to see an increase in running injuries with marathon season in Dubai.
You may notice that the knee pain is worse coming down hills or stairs, after long periods sitting, or during / after a long run.
Commonly, runner’s knee pain is due to the kneecap tracking laterally due to over-pronation (the foot and ankle rolling in) and a weak medial quad, hips or glutes. This lateral tracking causes the kneecap cartilage to wear down, be sore when the quad contracts (going down stairs or down hills) and it may fluid.
What can be done to treat Runner’s Knee?
Unfortunately, no running shoe alone or even trying to coach yourself to alter your running style will correct the issue.
The good news is that if you correct the biomechanics of the tracking, the cartilage in the back of the kneecap will self-regenerate and heal within a month or so. Make an appointment with your Podiatrist if you are experiencing even mild knee pain. A Podiatrist specializing in biomechanics is vital, and here at Dubai Podiatry Centre we understand that any runner is looking to minimize their downtime. Just remember to bring your shorts and running shoes with you to your appointment with us!
The most effective way to address the underlying biomechanical anomaly (the over-pronation) is due to a combination of custom corrective orthotics and strengthening your hip and glute muscles (such as side stepping, squats and stretching your hip flexors).
A period of rest also if the pain is moderate or severe is also advisable – better to have a relatively short time off running now than trying to ‘run through’ the injury, which will ultimately only result in enforced, longer time off later. Even if the pain is only mild, reduce your running program, ice post-run and of course go straight to your Podiatrist.
But the correct orthotic is key! When you run, every step magnifies your biomechanical disadvantage. You must also be very sure to see only a qualified health professional, such as a Podiatrist, to carry out a detailed lower limb biomechanical assessment (find out more about that here), and to make your own specific custom running orthotics, if advised, and carry out reviews thereafter to monitor your recovery. Off-the-shelf insoles can sometimes not correct the over-pronation at all (and definitely not precisely address your specific degree of over-pronation), or actually over-correct and give you a ‘new’ problem. Your Podiatrist will assess your gait in motion (not just static load bearing on a foot plate), analyse your hips, legs, ankles and feet, running style, running shoes (and discuss the best running shoes for you) and so on to provide a comprehensive understanding, diagnosis and treatment plan to get you back on the road.
The good news is runner’s knee pain is easy to get under control, as we see and treat this issue almost every single day. It’s just a case of wearing your custom running orthotics and doing a few strengthening and stretching exercises!
Contact Dubai Podiatry Centre on 04 3435390 for a biomechanical assessment if you’re suffering from any form of knee, hip or ankle pain, or even just for a general runner’s MOT!