Runner’s Knee injuries are one of the most inconvenient things a runner can suffer. Up to 25% of runners are affected by Runner’s Knee during their running careers. If you’re on of those unlucky enough to suffer from this painful injury, check out our page on how Enertor insoles can help with Runner’s Knee.
Let’s take a look at what Runner’s Knee is, how to recognise it and how to treat it.
What is Runner’s Knee? – The patellofemoral is the kneecap joint. It’s where the groove in your femur and the patella (kneecap) meet. The kneecap is responsible for lengthening the lever arm of your quads. The pain can come from the fact that doing this can place up to 8 times the impact of your bodyweight on the joint every time you take a step. The pain can also develop if your gait is off – check for a knock kneed position as a giveaway.
How can I tell I have Runner’s Knee? – There are a few key signs that you’re suffering from Runner’s Knee. Usually pain will be noticed in or under the kneecap either during or after a run. You might also notice pain when you try to use your knees in other situation like squatting or climbing stairs. It’s unlikely to swell but a small amount may be noticeable. Lastly, you may notice an increase in sounds coming from the knee. You may hear popping or cracking sounds whenever you bend or straighten your legs.
How can I treat Runner’s Knee injuries? – It’s thought that Runner’s Knee injuries
can develop when runners have underdeveloped quad muscles and decreased outer hip strength. It can be difficult to isolate individual quad muscles, so it’s recommended to strengthen the entire area where possible.
Some exercises can be done without adding additional pressure to the knees. It may also benefit you to increase the strength of your hips, specifically the outer hip, or hip abductors.
Studies have shown that weaker hip abductors have a correlation to knee pain in runners. If the pain is related to gait rather than muscle weakness, it may be beneficial to use orthotic inserts.
These can help to reposition the feet so that pressure is reduced and pronation is corrected. When footfall is adjusted correctly, runners often see a reduction of pain in the knees, and sometimes the hips and lower back also.
About Enertor Advanced Technology Insoles – Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training. Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole. Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.
Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site