Runner's Knee: What Centurion Runners Should Know
Runner's knee, or patellofemoral pain, is one of the most common complaints we treat at our Centurion sports physiotherapy clinic. The good news is that it responds very well to structured rehab, and surgery is almost never needed.
How to tell if it is runner's knee
Pain around or behind the kneecap, worse going down stairs, squatting or sitting with a bent knee for a long time. It usually builds up gradually rather than starting with a single injury.
The real cause is usually higher up
Weak hip abductors and rotators let the knee collapse inward during running, which grinds the kneecap on its groove. Fixing the knee without fixing the hip is a recipe for recurrence.
A four phase rehab plan
Phase one: settle pain with load reduction, ice and manual therapy. Phase two: isolated strength work for glutes, quads and calves. Phase three: sport specific loading and running drills. Phase four: gradual return to full mileage with a monitored training plan.
Preventing recurrence
Two strength sessions a week, careful weekly mileage increases (no more than about ten percent), and regular check ins on hip and glute strength. Most recurrences happen when runners abandon strength work as soon as they feel better.
Related physiotherapy services
Frequently asked questions
Do I need a brace?+
Usually not. A short term taping technique can be helpful, but braces rarely solve the underlying weakness.
Should I stop running completely?+
Not necessarily. Often we can maintain some running at reduced volume while we rehab.
How many sessions will I need?+
Most patients are back to full running within six to twelve weeks of structured rehab.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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