EXERCISES:
Runner’s
Knee
QUAD SETS:
Sit or lay with painful
leg extended. Tighten
quad muscles on front
of leg, trying to push the
back of the knee down.
Perform one set of 10
reps, hold each rep for
five seconds, twice daily.
STRAIGHT LEG RAISE:
Lie on back with
painful leg straight,
other leg bent. Tighten
quad muscles, raise
the straight leg to the
level of your bent leg.
Perform three sets of
10 reps, twice daily.
HAMSTRING/CALF STRETCH:
Lie on back holding a
towel looped around
ball of foot. Keep knee
straight, gently pull leg
up as shown. Repeat
with other leg. Perform
three reps on each leg,
hold each rep for 20 to
30 seconds, twice daily.
IT BAND STRETCH ON SIDE:
Lie on non-painful
side. Extend painful
leg backward and
slowly lower until
a gentle stretch is
felt on outer portion
of thigh. Perform three reps, hold each
rep for 20 to 30 seconds, twice daily.
Floyd Memorial Physical Therapy
9407 County Road 403
Charlestown, IN 47111
(812) 256-0528
1615 Blackiston View Drive, Suite B
Clarksville, IN 47129
(812) 288-8817
2207 Concord Avenue NW, #100
Corydon, IN 47112
(812) 738-3616
724 Highlander Point Drive
Floyds Knobs, IN 47119
(812) 923-0630
1700 State Street
New Albany, IN 47150
(812) 948-7416
3891 Charlestown Road
(Behind Kohl’s)
New Albany, IN 47150
(812) 945-3440
FloydMemorial.com/Rehab
125005 (11/14) FMHHS
WHAT IS RUNNER’S KNEE?
WHAT ARE THE SYMPTOMS?
Runner’s knee, also known as patellofemoral
stress syndrome, is a condition characterized
by the kneecap (patella) gliding incorrectly
against the thighbone (femur) when moving.
The most common symptoms
of runner’s knee include:
• Pain in the kneecap with jumping, squatting,
climbing stairs or running downhill
• Pain after prolonged sitting with knees bent
• Rubbing, grinding or clicking in the kneecap,
heard when the knee is bent and straightened
• Knee cap tender to touch
TREATMENT OPTIONS
Stretching/Strengthening Exercises: Avoid
excessive stretching; gentle stretching after
a warm-up is best. Begin strengthening
exercises once the pain has subsided.
Physical Therapy: Runner’s knee can become
a painful, chronic condition if left untreated.
Consult your physician about your physical
therapy options. The physical therapists
at Floyd Memorial coordinate with your
physician to provide individualized care and
treatment options for your specific needs.
Rest: Cut back on your training by
decreasing your mileage and intensity.
Also avoid hills and speedwork. You may
substitute running with swimming, running
in water and biking to reduce irritation.
WHAT CAUSES THIS CONDITION?
With normal movement, the kneecap glides
along a groove in the femur. With runner’s knee,
the kneecap glides off to the side and irritates
the bone, causing pain and inflammation.
Other causes could include:
• A kneecap located too high in the joint, which
is a congenital condition called patella alta
• Tight hamstrings and/or IT band
• Tight calf muscles and/or tight Achilles tendon
• Increasing running mileage too quickly
• Weak quadriceps muscle
• Repetitive hill running
Ice: Apply ice to the affected area for 10 to
20 minutes, with at least one hour between
applications. Do not apply ice directly
to your skin – a pillowcase or dish towel
works well as a protective barrier. Frozen
peas or reusable gel packs are flexible
and conform well to the injured area.
Proper Footwear/Orthotics: A runner
experiences impact forces of two to three
times their body weight with each stride.
Problems such as improper footwear, flat
feet or excessively high arches can affect
how these forces are translated from the
feet through the knees and hips, potentially
causing pain in these joints, even as high
as your lower back. This situation can be
corrected with arch supports or custom
orthotics. Orthotics allow your foot to maintain
correct position throughout the gait cycle,
which can decrease or eliminate improper
movements of the ankle, knee and hip.
For more information about physical therapy
options offered, call (812) 948-7416 or visit
FloydMemorial.com/Rehab.