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  • Writer's pictureJANMI

How to Beat Runner's Knee: 5 Simple Exercises for Relief

Updated: Jan 20, 2023


Pain at the point where the patella (kneecap) meets the femur is a common symptom of Runner's Knee, also known as Patellofemoral Pain Syndrome (thighbone). Similarly susceptible are athletes who participate in activities that require them to repeatedly use their legs, such as cycling or jumping.


The condition known as patellofemoral pain syndrome has just lately been recognised. When compared to now, people used to spend far less time walking about. Since then, the knees of the average person have become less able to withstand the rigours of activities such as running, leaping, and landing softly. This might be one reason why patellofemoral pain syndrome seems to be on the rise in the current period.


Even though patellofemoral pain syndrome is quite widespread, several popular myths persist about it.


Five of the most interesting come to mind; let's examine them.


- One typical cause is an uneven distribution of muscle fibres. Patellofemoral pain syndrome is frequently brought on by weak muscles in the region of the knee. If the quadriceps muscles are stronger than the hamstrings, for example, the patella may be overused.

- This issue can be exacerbated by some pairs of shoes. The prevalence of patellofemoral pain syndrome has been attributed to a rise in the use of uncushioned or inadequately supported footwear. - No intrusive methods are required. A mix of rest, physical therapy, and specific exercises is commonly used to treat patellofemoral pain syndrome. Only in the most extreme circumstances does surgical intervention become necessary.

- The threat to women is higher than that to males. The research cited above show that females are more likely to experience patellofemoral pain syndrome. A difference in the structure and strength of male and female muscles might be to blame.

- Avoidance is possible. Patellofemoral pain syndrome is preventable, thus those who are at risk should take precautions. Some of the most important things to do are to stretch frequently, to wear supportive shoes, and to gradually increase the intensity of your workouts.


Prevention and treatment of patellofemoral pain can be aided by a wide variety of activities.


Here are the first five that should get you going:

1. Leg exercises, especially squats. This exercise targets the front and the back of the leg, making the quadriceps stronger.

2. The muscles in the rear of the leg (the hamstrings) are what you'll be working here. Strength in the hamstrings can help reduce strain on the quadriceps and knee.

3. Ascending stairs. Stepping up and down on a bench or step is the exercise tool of choice. Exercising the legs is beneficial because it increases stability and muscle power.

4. Squats When it comes to strengthening the muscles that stabilise the knee, squats are second to none.

5. Reverse lunges are the fifth exercise. Building leg strength and improving balance may be accomplished with lunges as well as squats.

In addition, better posture and reduced strain on the knees may result from a focus on building up the muscles in the hips and buttocks.


Athletic massage has been shown to be effective in treating patellofemoral pain syndrome. As it helps to relax sore muscles and increase blood flow, massage is frequently used to speed up the healing process after an accident. However, before to beginning any new treatment, it is essential to consult with a medical practitioner.


Everything you read here is given for educational reasons only. You should not reject medical advice or put off getting treatment because of something you have read here. You should see a doctor for personalised guidance that takes your health history into consideration.


This is why we feel it necessary to convey our profound appreciation for your time and consideration. You can help get the word out about patellofemoral pain syndrome and how to prevent and treat it by sharing this article with your social media networks if you find it helpful.

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