Patellofemoral pain (Runner's knee)

What is patellofemoral pain (runner's knee)?

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Runners knee or patellofemoral pain is the umbrella term for pain at the front of your knee.  One of my favourite topics of discussion.

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It typically comes on as a vague pain on the front of your knee with activities such as squatting, coming down stairs and running. It's really common among active individuals and extremely common among adolescent girls.  Although it is not very harmful, it can become extremely impactful on your life by reducing your ability to do certain things pain-free. Annoyingly, it is a condition that can go on for many years so recent medicine focuses on managing rather than curing it. You better beleive there are ways to live well with patellofemoral .. and not so well.

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How do you know if you have patellofemoral pain?

Well if you have pain around or behind the knee cap that is aggravated by at least one activity that loads the patellofemoral joint during bending such as squatting, lunging, running,  jumping or hopping, then you its likely PFP. Other common signs and symptoms include:

• crepitus which is a grinding/ cracking sensation that happens as the knee bends

• tenderness around the edge of the paknee cap

• very small swelling that some people refer to puffy knees 

• Pain on sitting with the knees bent that brings on the urge to straighten the knee

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Treatment of patellofemoral pain

Treatment for this condition often starts with a great explanation. It's hard to buy into the management strategy if you are uncertain of what's going on, or you have no confidence in the information being provided. 

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Strengthening exercises are important. It's great to have strong leg muscles, with your quadriceps and gluteal muscles being the key focus.  Research supports the use of strengthening programmes that are geared towards quads and glutes for improving pain.  

 

People often fail to explain that the systematic, gradual increase in load that a good strength programme places on your patellofemoral joint likely has a potent effect on your central nervous system.  Our body is continuously scanning for threats and abnormalities, so if there is a consistent input it is likely to be processed as expected and this can mean that the volume of your pain can reduce as a consequence.  

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Finally, remember that all the tissues in the front of the knee are living tissues full of vibrant cells, and while some are more vibrant than others, they all respond to load. Cartilage, bone, tendon, ligaments, muscles and nerves all become more resilient under the right environment.​