What Causes Runner's Knee?
There are several possible causes of runner's knee and the exact reason for your pain is likely to be a unique combination of some of the factors outlined below.
The most straightforward cause of runner's knee is overuse and the trauma associated with it. Most people, when they start out running, are slow and cannot run particularly far or for long periods of time. Naturally, you want to get faster and run for longer. This is great, but the problem is that it's easy to become impatient and try to do too much too quickly. The result is that your joints don't have the time they need to adapt and develop to accommodate your new, higher activity level.
Other causes have to do with the specific characteristics of your body itself. If your thigh muscles are just naturally weaker than would be expected for someone of your body size, type and your gender, then you'll find yourself more prone to knee injuries involving the knee cap (patella).
Likewise, if you were born with flat feet, you're at a somewhat higher risk of developing knee injuries if you take up an exercise like running or jogging. The same is true if your feet and overall walking and running gait is misaligned.
What Can Be Done About Runner's Knee?
Ultimately, the perfect treatment for physical conditions like runner's knee is defined by the well-known acronym RICE. That said, there comes a time when you've done enough recovery and you need to get back on your feet and back to the race track. At this important time, it's really vital that you support your knee as you ease yourself back into your running regime.
When you've only just injured yourself, you really should focus on RICE for a few days to make sure that the damage is starting to heal. This involves rest (R), applying ice packs or using other cold treatment methods (I), compressing the wounded area (C) and elevating the leg to drain away the fluid associated with any inflammation present (E).
How Can I Start Running Again?
Once you're ready to put your sneakers back on, you'll need a physical support device specially designed to help you recover in an active manner. There are several options available, ranging from knee braces to knee bands.
Some of the best knee braces available have been designed specifically for the treatment of runner's knee. To this effect, they come with an open patella design to reduce pressure on the front part of the knee. This is supplemented by pads on either side of the joint which offer the support you need to boost yourself back into pole position.
If you're looking for a knee brace that is a little less conspicuous, you might prefer to try a smaller design that offers low profile, yet high impact support. This kind of running aid comes with a C-shaped buttress and special straps which keep the knee in the proper position while allowing you a full range of movement. You can even use this kind of knee brace for more long-term conditions like patella-femoral syndrome.
An even less restrictive device comes in the form of a knee band, which focuses on treatment of the patellar tendon which runs over the top of the knee cap. This is the most common tendon to be injured as part of runner's knee and so a knee band may well give you the support you need.
Ultimately, you should try to avoid injuring yourself by warming up and cooling down properly before and after exercise. Also, make sure you get the right amount of rest between runs. It's no good rushing off to achieve your next milestone if you hurt yourself along the way.
If you do injure yourself, make sure you get a knee brace that suits your needs and gets you back on the track in record time.
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