Runner's Knee

What is Runner's Knee?

Patellofemoral Pain Syndrome (PFPS) or Runner’s/Jumper’s Knee is a repetitive strain injury that affects the patella tendon, which runs from your kneecap (patella) to your lower leg (tibia). Repetitive movements can lead to overuse or strain of the patella tendon, resulting in painful Runner’s Knee, especially if there are biomechanical imbalances and dysfunction in the lower limb.

1. Do you feel pain here?

Pain is commonly felt locally at the anterior, inferior pole of the patella (kneecap) and occasionally above the patella.
Typically presenting as a dull ache or a sharp, stabbing sensation.
The condition does not usually result in local swelling.

2. Do these activities cause pain?

PFPS is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing as one would when going up or down stairs.
Pain is typically experienced at the start of an activity, and eases once it has 'warmed-up’. It is characteristically felt after prolonged periods of these movements and felt the day after exertion, while it is not present during rest.
Some people report pain with prolonged sitting and moving from a seated to standing position.

3. Does this hurt?

Perform a squat. Do you feel anterior knee pain? This test alone has been shown to be 80% accurate in the diagnosis of PFPS.
Palpate (feel) the region below your patella. Apply a decent amount of pressure. Does this hurt? If you are unsure, you can compare this to your other normal/happy knee.
Another accurate stress test is simply kneeling on the floor. If your patella-femoral tendon is unhappy, it will tell you.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as PFPS occurs, your patella Tendon gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

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Mastering Runner's Knee: Understanding, Preventing, and Conquering the Common Setback with Zlaant

Ever felt a sharp, stabbing pain at the front of your knee during a run? You're not alone.

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1. Description: Perform squats on a decline (15-25 degrees) to specifically target and load the patella tendon.
2. Benefit: Helps strengthen the patella tendon and improve knee function.
3. Reference: Purdam, C. R., Jonsson, P., Alfredson, H., Lorentzon, R., Cook, J. L., Khan, K. M. (2004). A pilot study of the eccentric decline squat in the management of painful chronic patellar tendinopathy. British Journal of Sports Medicine, 38(4), 395-397. [Link to Article]
1. Description: Engage in exercises like slow, controlled single-leg declines to load and strengthen the tendon.
2. Benefit: Promotes tendon healing and resilience.
3. Reference: Kingma, J. J., de Knikker, R., Wittink, H. M., & Takken, T. (2007). Eccentric overload training in patients with chronic Achilles tendinopathy: a systematic review. British Journal of Sports Medicine, 41(6), e3 [Link to Article]
1. Description: Incorporate stretches and foam rolling to improve calf muscle flexibility and reduce knee strain.
2. Benefit: Enhances overall lower limb function and reduces stress on the knee.
3. Reference: Radford, J. A., Burns, J., Buchbinder, R., Landorf, K. B., & Cook, C. (2006). Does stretching increase ankle dorsiflexion range of motion? A systematic review. British Journal of Sports Medicine, 40(10), 870-875. [Link to Article]

1. Description: Incorporating exercises like squats and lunges on a decline angle (15-25 degrees) can isolate the quadriceps and aid balanced muscle development while conditioning the patella tendon.
2. Benefit: Improves muscle balance, patella tracking, and joint support.
3. Reference: Chiu, J. K., Wong, Y. M., Yung, P. S., & Ng, G. Y. (2012). The effects of quadriceps strengthening on pain, function, and patellofemoral joint contact area in persons with patellofemoral pain. American journal of physical medicine & rehabilitation, 91(2), 98-106. [Link to Article]
1. Description: Perform exercises like clamshells, hip bridges, and lateral leg raises to strengthen the hip abductors and external rotators.
2. Benefit: Improves hip stability and alignment, reducing stress on the knees during running and other activities.
3. Reference: Khayambashi, K., Ghoddosi, N., Straub, R. K., Powers, C. M. (2016). Hip Muscle Strength Predicts Noncontact Anterior Cruciate Ligament Injury in Male and Female Athletes: A Prospective Study. The American Journal of Sports Medicine, 44(2), 355–361. [Link to Article]
1. Description: Perform dynamic movements like hip circles and kickstarters, followed by static stretches for the quadriceps, hamstrings, and calves.
2. Benefit: Prepares muscles and joints for activity, improves flexibility, and reduces the risk of strain and injury.
3. Reference: Knudson, D. V. (2018). Warm-up and Flexibility. In Conditioning for strength and human performance (pp. 212-231). Routledge. [Link to Article]

Products for Runner's Knee

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A globally unique product that serves as both an incline/decline surface and balance board, the Zlaantboard offers targeted strengthening, flexibility, and neuromuscular conditioning. The ideal fitness companion, whether you're recovering from an injury, enhancing your athletic performance, or simply looking to maintain your physical well-being.

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Sprints for Runner's Knee

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A daily strength and mobility circuit to aid in the recovery and prevention of Runner's Knee. Our sprints are low-intensity uni-lateral (single-legged) exercise circuits of less than 15 minutes, that address mobility, strength and biomechanical deficiencies associated with Runner's Knee.

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Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

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