Understanding Runner's Knee: The ITB, Patello-Femoral Pain, and Patella Tracking
Are you an avid runner who's been sidelined by knee pain? If so, you might be experiencing a common condition known as runner's knee. At Berry Physiotherapy, we're here to help you understand the ins and outs of this issue and provide insights on finding relief. Let's delve into the world of runner's knee, including key terms such as ITB (Ilio-tibial Band) pain, patello-femoral pain, and patella tracking.
What is Runner's Knee? Runner's knee, also known as patello-femoral pain syndrome, is a common overuse injury that causes pain around the front of the knee. It often occurs in runners, but can also affect individuals who engage in activities involving repetitive knee bending, such as athletic sports, cycling, hiking or gym-based exercise. The condition is characterized by pain at the front of the knee, worsening with increases in physical activity (load).
Understanding ITB and Patella Tracking:
To comprehend runner's knee fully, it's important to be familiar with two key concepts: ITB and patella tracking.
ITB (Iliotibial Band): The ITB is a thick band of connective tissue that runs along the outside of the thigh, from the hip to the knee, with its actual contractile components closer to the hip. In some cases of runner's knee, the pain can be localised to the ITB’s connection to the outside of the knee. This is commonly called ITB friction syndrome.
Patella Tracking: The patella is a small bone that sits at the front of the knee and moves up and down within a groove called the patellar groove. In some cases of runner's knee, pain can be generated when the kneecap doesn't move smoothly within the groove, leading to irritation and pain.
Causes and Symptoms:
Runner's knee can be caused by various factors, including muscle imbalances, overpronation (inward rolling) of the foot, weak hip muscles, or inflammation of structures around the knee. With these in mind, by far the most important principle associated with Runner’s Knee is loading. Loading is the amount and type of work the knee is doing. Changes in load are the number 1 most common cause of Runner’s Knee.
Symptoms typically include dull, aching pain around the kneecap, worsened with activities such as running, walking downhill, or sitting for extended periods with the knee bent.
Finding Relief for Runner's Knee: If you're dealing with runner's knee, the following tips can help alleviate pain and promote healing:
Rest and Modify Activities: Give your knee time to rest and avoid activities that exacerbate the pain. Incorporate low-impact exercises like swimming or cycling to maintain fitness while minimizing stress on the knee.
Strengthening Exercises: Focus on strengthening the muscles surrounding the hip, thigh, and knee to provide better support and stability. Targeted exercises prescribed by a physiotherapist can address muscle imbalances and improve patella tracking.
Stretching and Foam Rolling: Incorporate gentle stretching exercises for the ITB and surrounding muscles. Foam rolling can help release tension and promote flexibility in the ITB, providing relief.
Orthotics and Supportive Footwear: Consider using orthotic inserts or wearing supportive footwear to correct foot pronation and provide better alignment for the knee.
Seek Professional Guidance: If your symptoms persist or worsen, consult a physiotherapist who can assess your condition, provide targeted treatments, and offer personalized advice for a speedy recovery.
Runner's knee can be a frustrating setback for avid runners, but with the right understanding and treatment, you can overcome this challenge. Remember to rest, strengthen key muscle groups, and seek professional guidance if needed. At Berry Physiotherapy, we're here to support you on your journey to pain-free running. Take care of your knees, listen to your body, and let us help you get back on track.