Runner’s Knee Causes and Recovery Time
Runner’s knee primarily impacts joggers, but it can also influence other active people who participate in sports such as bike riding or trekking. Most individuals experience Runner’s Knee recovery within a few weeks of rehabilitation, yet it is a condition that can become persistent if it is not adequately handled.
Runner’s Knee: What Causes It?
Excessive and repetitive strain causes Runner’s Knee, an overuse ailment. It’s crucial to understand that, unlike many other sports injuries, Runner’s Knee discomfort isn’t caused by actual tissue damage. There are no shattered bones, torn tendons, or damaged cartilage.
These tissues become irritated and inflamed when the knees are subjected to highly high-stress levels. If the pressure persists, the inflammation is a sign of possibly more significant tissue damage.
Runner’s Knee is a type of overuse injury that occurs when you do too much, too quickly. It’s an indication that your body wasn’t up to the task of running so much.
Runner’s Knee Symptoms
An excruciating discomfort around or behind the kneecap is the most prevalent symptom of Runner’s Knee.
According to most runners, the discomfort usually starts and lasts all night and the next day. The pain can persist throughout the day in more severe cases, flaring up even with routine tasks like walking and climbing stairs.
Crepitus (creaking and cracking noises) and knee stiffness are other common complaints.
Treatment for Runner’s Knee
Physical therapy sessions:
Strengthening the hip and knee muscles has been shown to alleviate discomfort and improve function in runners, allowing them to return to regular physical activity after 6–12 weeks of therapy.
Hip and knee exercises and core strength and balance should be included in an exercise rehabilitation program.
Orthotics for the feet
Foot orthotics help lower the discomfort of a Runner’s Knee in several studies.
Taping, knee braces and bracing K-tape:
These methods function by reducing the amount of stress placed on the knee. They’re a fantastic alternative for runners who have mild Runner’s Knee and are racing (or training) with it. On the other hand, Tapes and braces do not address the origin of the damage and hence are not long-term treatments.
When You Have a Runner’s Knee, How Long Should You Stop Running?
If your symptoms are severe and irritating, a 4-6 week break from running (or a reduction in training load) is generally enough to allow alternative therapies, such as exercise-based therapy, to take effect before you resume running.
When Is Surgery Required For Runner’s Knee?
Patellofemoral discomfort in runners seldom needs surgery. Non-invasive therapy can usually lead to a full recovery.
That isn’t to suggest that surgery has no place, but it should always be the last choice after all other options have been explored, except a few critical cases.
If You Run Through The Pain, Will Your Runner’s Knee Get Worse?
In the near term, your discomfort may worsen in reaction to exercise, but this does not signify that your knee is deteriorating.
The recovery process of Runner’s knee:
When advising an injured runner to take actions to assist themselves heal from patellofemoral discomfort more rapidly, I have two goals.
Don’t put pressure on the affected knee:
Consider taking a break from running or lowering your running volume. To bring your discomfort under control, proper training management is crucial.
If you’re trying to keep your weekly mileage up before an event, try lowering the length of your runs while increasing the frequency of your runs.
- Strengthening exercises:
A runner’s knee recovery program typically focuses on key muscle groups like the quadriceps and glutes, but don’t forget to strengthen your hamstrings and adductors as well.
Frequently asked questions:
Q: How long does a runner’s knee take to heal?
After 6–12 weeks of Physiotherapy exercises, most people recover well from Runner’s Knee.
Q: What is the runner’s knee recovery time?
With proper physical therapy and rehabilitation, the runner’s knee may generally be healed in 4-6 weeks.