Suffering from runner’s knee? Here’s your guide to recovery

It's one of running's most stubborn injuries, but the right rehab can get you back on the road or trails The post Suffering from runner’s knee? Here’s your guide to recovery appeared first on Canadian Running Magazine .

Runner’s knee, also known as patellofemoral pain syndrome, sidelines runners season after season. It’s not just the pain that’s frustrating; it’s how stubborn the injury can be and how easily it can return if you rush your recovery. Giving your knee the time it needs to heal isn’t easy, especially if this isn’t your first bout with the injury.

To help you ease back into training, we’ve put together a progression of low-load exercises designed to rebuild strength and support recovery without placing unnecessary stress on the knee. What is runner’s knee? Runner’s knee doesn’t result from a sudden tear or structural injury, rather the pain typically arises gradually during activities such as running, particularly as your quadriceps and knee absorb repeated impact.

It causes aching pain around or behind the kneecap and develops when the tissues between the patella (kneecap) and femur become irritated, usually from repetitive stress. Several factors can contribute to runner’s knee, including weakness in the hips, quadriceps or hamstrings, issues with running mechanics, increased training volume or worn-out footwear. Recovery typically takes four to eight weeks, depending on the severity of the injury and how well it’s managed.

The good news is that runner’s knee responds well to a structured rehabilitation program. Before beginning strengthening exercises, allow five to seven days for pain and inflammation to settle; returning to running as soon as the pain disappears can increase the risk of the injury returning. Once your symptoms begin to improve, you can start introducing low-impact strengthening exercises that place minimal stress on the knee.

Low-load exercises Quad sets Quad sets are an ideal place to start because they strengthen the quadriceps without moving the knee joint, helping rebuild muscle activation while protecting the injured area. 1. Sit down on a firm surface with your left leg straight and a small rolled towel placed beneath your knee. Bend the right leg so that your foot rests flat on the floor.

2. Engage your quad in the left leg by gently pressing the back of your knee into the towel and hold for five to 10 seconds, then relax. Repeat for 10-15 reps on both legs for three sets. Clamshells The clamshell is an effective exercise for strengthening the glutes and hips, which play an important role in maintaining proper knee alignment while running.

1. Lie down on your side, stack your feet and bend your legs to a 45-degree angle. Make sure your feet are in line with your spine. 2.

Keeping your heels together, slowly lift your top knee as high as you can without allowing your pelvis to rotate backward. 3. Hold for five seconds at your apex and then slowly lower your knee back to the ground. Repeat for 10 to 15 reps on both sides for two to three sets.

Adding load After three to four weeks of recovery and low-load strengthening, you can gradually increase the resistance on the knee, as long as your exercises remain pain-free. Continue performing the previous exercises while incorporating the following movements. Wall sits Wall sits build quad strength and endurance, helping prepare your legs for the demands of running.

1. Stand with your back against a wall, your feet shoulder-width apart and one to two feet from the wall. 2. Bend your knees and slide your back down the wall until your knees are at a 90-degree angle. 3. Hold the position for as long as you can; 30 to 45 seconds is a good place to begin and slowly build to more than a minute after several sessions.

Do one to two sets. Step downs Step-downs strengthen the quadriceps, glutes and hamstrings while improving the control needed to absorb impact during running. 1. Set up a stable chair against a wall (so it doesn’t shift) or a box; you can also use a step if you do not have access to a stable object.

2. While standing a foot in front of the object, step onto the object with your right leg; use the same leg to hoist your left leg onto the object (do not push off with your left leg). 3. Step down slowly with your left leg, but keep your right leg planted.

Choose a step height that allows you to move comfortably without pain or excessive knee bend. Repeat for eight to 12 reps on either side and two to three sets.