Dear readers,
Runner’s knee is a condition I’ve come across time and time again in my practice. Over the years, I’ve spent countless hours at JANMI Clinic working with patients facing this issue, refining my approach to help them overcome the pain. This article isn’t just research—it’s the product of my hands-on experience with clients, understanding their struggles, and crafting a treatment method that works for them.
Today, I’m excited to share some of these insights with you. We’ll dive into how sports massage can be a game-changer for treating runner’s knee, why modern life is causing this condition, and what exercises you can use to support recovery.
Understanding Runner’s Knee
Runner’s knee, or patellofemoral pain syndrome (PFPS), is often seen in athletes, particularly those who run or jump regularly. However, in today’s world, it’s not just athletes who suffer from it. Our modern, often sedentary lifestyles—where we sit for long periods, rarely stretch, and spend too much time hunched over desks or devices—play a huge role in causing imbalances in the body. These imbalances, especially in muscles around the hips, quads, and hamstrings, can lead to the development of runner’s knee.
In my years of practice, I’ve learned that the knee pain experienced in runner’s knee is rarely just about the knee itself. It’s a chain reaction. Tight hips and hamstrings combined with weak glutes are like a perfect storm, leading to overuse and stress on the knee joint. This imbalance can throw the body out of alignment and cause pain.
Which Muscles Are Involved?
In my work at JANMI Clinic, I’ve identified that the main muscles contributing to runner’s knee are the quadriceps, hamstrings, iliotibial (IT) band, and gluteal muscles. The quadriceps often become tight and start pulling the kneecap slightly out of its natural alignment. Meanwhile, the IT band and hamstrings restrict movement, placing even more strain on the knee joint. To add to the mix, weak glutes fail to stabilize the hip properly, increasing the knee’s workload.
Each time I treat runner’s knee, I see how restoring balance in these muscle groups is critical. It’s not about treating the knee alone—it’s about understanding the relationships between these muscles and how they affect each other.
How Sports Massage Can Help
At JANMI Clinic, we focus on treating not just the symptoms but the root cause of runner’s knee. Through sports massage, we release the tension built up in overworked muscles like the quadriceps and IT band, improving blood flow and flexibility. This allows the knee joint to move more freely, reducing inflammation and easing pain.
What makes the JANMI approach different is the holistic perspective we bring to each treatment. We don’t just look at the knee in isolation. Instead, we consider the body as a whole system, taking into account factors like posture, muscle imbalances, and movement patterns. By using trigger point therapy and myofascial release, we can break up any adhesions in the fascia (the body’s connective tissue), allowing for smoother, pain-free movement. This hands-on work helps to release tightness and reset the muscles so they can function as they should.
Why Choose JANMI Sports Massage Therapy?
What sets JANMI sports massage apart is the deeply personalized nature of the treatment. We understand that no two patients are the same, and neither are their injuries. Every client has their own unique needs, and that’s why we tailor each session to the individual. It’s not just about providing temporary pain relief but about creating long-term solutions that address the root of the issue, making you feel valued and understood.
Our approach at JANMI is grounded in the understanding of how the body was designed to move naturally. We aim to help clients reconnect with this natural movement, realigning their bodies and restoring balance. The result is not only pain relief but also improved strength and resilience over time, giving you hope and optimism for a healthier future.
The Power of Therapeutic Exercises
Of course, sports massage is only part of the solution. Once we’ve released the tight muscles, it’s essential to reinforce the correct movement patterns through therapeutic exercises. For those dealing with runner’s knee, I often recommend exercises that focus on strengthening the glutes, quadriceps, and hamstrings while improving hip mobility.
Some of the exercises I encourage my clients to practice include glute bridges, bodyweight squats, lunges, and single-leg deadlifts. These movements help build strength and restore balance in the muscles surrounding the knee. For instance, glute bridges are great for strengthening the glutes, while bodyweight squats and lunges work on the quadriceps and hamstrings. Single-leg deadlifts are effective for improving hip mobility. When practiced regularly, they correct the imbalances that contribute to runner’s knee and help ensure that the body moves efficiently as a whole. As with any exercise routine, it’s important to consult a healthcare professional before beginning, especially if you have existing injuries or conditions.
Conclusion
Through years of research and hands-on experience at JANMI Clinic, I’ve seen firsthand how powerful sports massage can be when combined with targeted therapeutic exercises. Runner’s knee is a condition that many people face, but it can be managed and treated effectively when we address the root cause. By focusing on restoring balance to the body, sports massage therapy offers a natural, holistic path to recovery. And when we pair it with the right exercises, it becomes a powerful tool for both healing and prevention.
Thank you for reading and taking the time to learn more about how we approach runner’s knee at JANMI Clinic. I hope this article offers you insight into how we treat the condition and how you can improve your practice—or your own health—with a more balanced, holistic approach. If you're ready to take the next step towards a pain-free life, I encourage you to book a session at JANMI Clinic today.
Warmest regards,
Paulius Jurasius
Founder, JANMI Soft Tissue Therapy
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