7 Ways To Manage And Deal With Runner's Knee

Runner's knee, medically known as patellofemoral pain syndrome, is a common condition that affects athletes and non-athletes alike. Characterised by dull pain around the front of the knee (patella), runner's knee can hinder your daily activities, particularly if you're into sports. In sports orthopaedics, managing runner's knee is a common task. This article will explore seven practical ways to manage and deal with this condition.

1. Rest and Recovery

The first and often most effective step in managing runner's knee is to give your body ample time to heal. Overuse is commonly linked to runner's knee; thus, reducing or halting the activity causing the pain is crucial. This might mean taking a break from your regular training regimen if you're an athlete.

Rest doesn't mean complete inactivity. During this period, engaging in low-impact activities that keep you moving without worsening the pain is essential. Swimming and cycling are excellent examples. Rest and recovery are personal - what works for one may not work for another. Consulting with a sports orthopaedic specialist at an orthopaedic clinic can provide tailored advice based on your needs.

2. Ice Therapy

Applying ice to the affected knee can significantly reduce inflammation and numb the area, providing short-term relief from pain. Orthopaedic clinics often recommend this method due to its effectiveness and accessibility.

Ice therapy should be done in moderation. Apply an ice pack wrapped in a towel to your knee for 15-20 minutes several times daily. Never apply ice directly to the skin, as it can cause frostbite. As with any treatment, it's important to consult an orthopaedic specialist or your local healthcare provider before starting a new regimen.

3. Physical Therapy

Physical therapy is a cornerstone in the management of runner's knee. It involves a series of exercises designed to strengthen the muscles around your knee and improve its overall function. A physical therapist or an orthopaedic surgeon can guide you through these exercises.

The focus of physical therapy for runner's knee is often on the quadriceps, hamstrings, and hip muscles. Strengthening these areas can improve knee stability and decrease stress on the knee joint. Remember, consistency is key in physical therapy. Make sure to follow the regimen your healthcare provider or orthopaedic surgery team prescribes.

4. Use of Knee Supports

Knee supports such as braces, sleeves, and tapes can relieve the symptoms of runner's knee. They offer extra support to the knee joint and reduce pressure on the area.

While knee supports can be bought over the counter, it's best to use them under the guidance of a healthcare professional. An orthopaedic surgeon can recommend the best support based on your condition and needs. Remember that while knee supports can alleviate pain, they should be used with other treatment methods, like physical therapy, for long-term relief.

5. Medication

In some cases, over-the-counter (OTC) pain relievers and nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended. These can help reduce pain and inflammation associated with runner's knee.

Before starting any medication, consult with a healthcare provider. Although these medications are available without a prescription, they can have side effects, especially when used long-term. Your orthopaedic surgeon or a qualified healthcare provider can guide you safely using these medications.

6. Weight Management

Maintaining a healthy weight is crucial in managing runner's knee. Excess weight can put additional pressure on your knees, exacerbating the pain and inflammation.

A balanced diet and regular exercise are key to maintaining a healthy weight. If you're struggling with weight management, don't hesitate to seek help. Many orthopaedic clinics offer nutritional counselling and can guide safe and effective weight loss strategies.

7. Surgery

In rare cases, orthopaedic surgery may be considered when all other treatment options have failed to provide relief. An orthopaedic surgeon will evaluate your condition and discuss surgery's potential risks and benefits.

Orthopaedic surgery for runner's knee usually involves correcting issues with the kneecap alignment or removing damaged cartilage. As with any surgical procedure, recovery can take time and requires diligent aftercare.

Final Thoughts

Managing runner's knee involves a comprehensive approach, from rest and recovery to potentially considering orthopaedic surgery. What's important is to listen to your body and seek professional medical advice. Remember, each individual is unique, and so is their journey to recovery. There are orthopaedics experts ready to help you navigate this journey. With patience, persistence, and the right care, overcoming runner's knee is entirely possible.