Preventing Runner's Knee: Tips and Exercises for Healthy Knees

💡Runner's knee is an umbrella term for several conditions that cause pain or discomfort around the kneecap. It is most commonly caused by running but can occur with other activities that stress the knee joint.

📈Gradually increasing training volume and intensity can help prevent runner's knee. The 10% rule is a good guideline - don't increase your training by more than 10% per week.

🙆‍♀️Improving flexibility and mobility is crucial for preventing runner's knee. Stretching exercises for the hip flexors, glutes, and calves can be beneficial.

🏋️‍♀️Strengthening the muscles around the knee can help prevent runner's knee. Exercises like single leg squats, side leg lifts, and clam shells target these muscles.

🩺If you experience persistent pain or discomfort, it is important to consult a healthcare professional for a proper diagnosis and treatment.

What is runner's knee?

—Runner's knee is an umbrella term for several conditions that cause pain or discomfort around the kneecap. It is most commonly caused by running but can occur with other activities that stress the knee joint.

How can I prevent runner's knee?

—To prevent runner's knee, it is important to gradually increase training volume and intensity. Stretching exercises for the hip flexors, glutes, and calves can improve flexibility and mobility. Additionally, strengthening the muscles around the knee through exercises like single leg squats, side leg lifts, and clam shells can help prevent runner's knee.

What are the symptoms of runner's knee?

—Symptoms of runner's knee may include a dull aching feeling above, below, or behind the kneecap, swelling, cracking or popping sensations, or grinding sensations within the knee.

Can I still run if I have runner's knee?

—If you experience runner's knee, it is important to listen to your body and give it time to heal. It may be necessary to take a break from running or modify your training to avoid aggravating the condition. Consult a healthcare professional for guidance on when it is safe to resume running.

When should I see a doctor for runner's knee?

—If you experience persistent pain or discomfort despite rest and self-care measures, it is important to consult a healthcare professional. They can provide a proper diagnosis and recommend appropriate treatment.

00:00(soft upbeat music) Runner's knee is a common condition that can hinder running and cause pain.

03:26Runner's knee is an umbrella term for several conditions that cause pain or discomfort around the kneecap.

06:40To prevent runner's knee, gradually increase training volume and intensity. Improving flexibility and mobility through stretching exercises is crucial. Strengthening the muscles around the knee with exercises like single leg squats, side leg lifts, and clam shells can help prevent runner's knee.

09:00If you experience persistent pain or discomfort, consult a healthcare professional for a proper diagnosis and treatment.