You’ve just finished another run on your training plan, preparing to run the Detroit Free Press Marathon. You feel a dull, aching pain in the front of the knee. Climbing the stairs to your front door feels harder than the five miles you just ran.

The pain you feel, which often begins gradually and is spurred on by activity, may be patellofemoral pain syndrome (PFPS), or what is more commonly known by athletes as runner’s knee.

Runner’s knee is the most common musculoskeletal overuse injury in active adults. While the condition is common among non-runners, up to 30% of female runners and up to 25% of male runners experience it during their running career.

Symptoms may include:

• Pain in the front of the knee or behind the kneecap
• Tenderness along the inside of the kneecap
• Swelling after physical activities
• Popping, clicking, grinding or cracking when moving the knee

How to Prevent Runner’s Knee

Stay on track with your race training schedule with our three tips for preventing runner’s knee:

1. Ease into it: With any new workout routine or training schedule, start small and work up to greater intensity or longer distances.
2. Stretch it out: A few extra minutes stretching before and after a run can make all the difference. Be sure to incorporate stretches targeting your quadriceps and hamstrings.
3. Update your kicks: Make sure your running shoes are the right fit for you. If your running shoes are old, it may be time for a new pair. Consult a running store to find shoes that support your body as you run.

Treatment for Runner’s Knee

Take runner’s knee one step at a time with these remedies and treatment options. 

Step 1: Take a Pause

The first line of defense is to take a rest from the activity that is causing you pain. Yes, this might force a pause in your training plan. Try low-impact activities that will place less stress on your knee. Some ideas include swimming or riding a stationary bike.

Step 2: RICE Method

Most sports injuries can be treated at home with the RICE approach. RICE stands for rest, ice, compression and elevation.

• Rest: Stop or greatly reduce activity that might affect the injured area.
• Ice: Put a cold pack or a bag of ice wrapped in a towel or a bag of frozen vegetables on the injury for 20 minutes at a time, several times a day. Do not apply ice directly to the skin.
• Compression: An elastic compression sock or bandage from a pharmacy will help reduce swelling and provide mild support.
• Elevation: Recline as you rest and elevate the injury above your heart.

Step 3: Book an Appointment

When knee pain sidelines your training plan, our orthopedic and sports medicine physicians can help you get back on track. Normally, runner’s knee can be diagnosed via a physical examination. A physician may recommend physical therapy to strengthen and stabilize your kneecap, or orthotics to take stress off your lower leg.

Most of the time, runner’s knee symptoms can be resolved via conservative, non-invasive treatment options.

Care for the Long Run

Whether you’re in your running era or cheering a loved one on to the finish line, our sports medicine physicians and orthopedic surgeons are here to help with compassionate, experienced care.