Runner’s knee, or patellofemoral pain syndrome, is not just discomforting—it can be a significant hindrance to your running routine.

Prevention and management are key, and here are some scientifically-backed methods to help you stay on track:

1. Strengthen Your Quadriceps and Hip Muscles:

Research consistently shows that strengthening the muscles around the knee and hips can alleviate stress on the knee joint and reduce pain.

Exercises like squats, single-leg bridges, and banded hip work can be highly beneficial.

2. Improve Flexibility and Mobility:

Tight muscles, especially the hamstrings and calves, can increase forces on the kneecap.

Regular stretching and mobility exercises can improve alignment and decrease pain. Dynamic stretches before running and static stretches after can be particularly effective.

3. Optimize Your Running Form:

Altering running mechanics can reduce knee stress. Techniques such as increasing cadence (steps per minute) and adjusting foot strike have been shown to distribute force more evenly through the knee.

Video analysis with a professional can identify specific changes you might need.

4. Use Proper Footwear:

The right shoes can make a significant difference. Shoes that provide adequate support and fit your foot type help maintain proper leg alignment and distribute impact forces evenly.

Consider getting fitted at a specialty running store.

5. Manage Training Load:

Increasing mileage too quickly is a common mistake that can lead to runner’s knee. Follow the 10% rule, which advises not to increase your weekly mileage by more than 10% from week to week.

Adequate rest and recovery days are also crucial.

At Bridge Rehab and Performance, we specialize in keeping athletes like you on track and moving forward. Our comprehensive services—from dry needling to cold plunging— are designed to optimize your body’s recovery and health, ensuring you can continue to run, not just for today, but for many years to come.

Interested in learning more about how preventative care can enhance your running experience? Reach out directly via email to kyle@bridgerandp.com. Let’s keep you running towards your goals, injury-free and stronger than ever!