{"id":4772,"date":"2020-01-13T15:53:24","date_gmt":"2020-01-13T15:53:24","guid":{"rendered":"http:\/\/blogs.kent.ac.uk\/kentsport-news\/?p=4772"},"modified":"2025-10-28T10:28:23","modified_gmt":"2025-10-28T10:28:23","slug":"how-to-prevent-runners-knee-2","status":"publish","type":"post","link":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/how-to-prevent-runners-knee-2\/","title":{"rendered":"How to prevent runners’ knee"},"content":{"rendered":"

What is runner\u2019s knee? And who is at risk?<\/strong>
\nThe technical term for runner\u2019s knee is patellofemoral pain syndrome (PFPS) It is the most common knee injury. It can affect one or both knees and is characterized by a dull pain that is \u201cbehind\u201d or \u201caround\u201d the kneecap. Typical aggravating motions include squatting, running (especially downhill), descending stairs, and prolonged sitting. Like most running injuries, runner\u2019s knee is an overuse rather than a traumatic injury.<\/p>\n

Risk factors:<\/strong>
\nAlthough pinpointing a single cause of runner\u2019s knee is difficult some reasons for runners\u2019 knee
\nare:
\nOveruse<\/strong> repeated bending or high stress exercises can irritate the knee cap joint. #<\/p>\n

Direct trauma<\/strong> to the knee, like a fall or knock.<\/p>\n

Malalignment<\/strong> if any of the bones are slightly out of their correct position or misaligned, physical stress won\u2019t be evenly distributed through your body resulting in certain parts of your body being subject to higher stresses.<\/p>\n

Weak thigh muscles<\/strong> or muscle imbalance. Weakness in thigh muscles can cause a disproportional load on isolated sections of the knee cap leading to abnormal wear patterns and pains.<\/p>\n

Wider pelvis<\/strong> women are thought to be at higher risk as the pelvis tends to be wider, resulting in a greater angling of the thigh to the knee. Changes in loads you should only increase the volume or intensity of your workout gradually and should also factor in a lighter week every so often to allow for recovery time.<\/p>\n

Footwear<\/strong> it is important that you wear appropriate footwear. Some people may require more specific trainers, while others may need more cushioning. It is also important to replace your trainers regularly. It is important to not just go by how the trainer looks on the outside, as this will not give you a gauge of what the sole is like. Training surface changing where you train can also put you at risk of injury. Your body needs time to adapt to the surface you train on.<\/p>\n

Symptoms include:<\/strong><\/p>\n