Understanding and Managing Patellofemoral Pain in Runners

Patellofemoral pain, commonly known as runner's knee, is a prevalent issue among athletes, particularly runners. This blog post aims to provide an overview of the key risk factors, examination strategies, and rehabilitation techniques for managing patellofemoral pain.

Incidence and Risk Factors

Patellofemoral pain is a significant concern, accounting for 48.8% of all knee injuries in runners. It's also prevalent in 8-37% of military recruits. Several risk factors contribute to the development of patellofemoral pain, including:

• Prior history of patellofemoral pain: There's a 50-79% recurrence rate.
• Female sex: Women are 2.23 times more likely to experience this pain.
• Early sport specialization: Increases the risk by 150%.
• Post-ACL reconstruction: 25-50% of patients experience patellofemoral pain post-surgery.

Rehabilitation Techniques

Effective rehabilitation focuses on controlling knee loads and gradually increasing activity. The rehabilitation program is structured in phases:

Phase I: Initial Management

• Focus on proximal muscle strengthening.
• Control knee loads with activities like uphill treadmill walking and using an elliptical trainer.

Phase II: Heavy Isotonics

• Incorporate heavy, slow resistance training (3 times a week).
• Progress with exercises if pain levels are ≤2/10.

Phase III: Plyometrics and Advanced Strengthening

• Add plyometric exercises to enhance energy storage and release capabilities.
• Continue heavy resistance training and introduce exercises like the single-leg decline squat.

Phase IV: Return to Running

• Gradual return to running with a focus on controlling loads through higher cadence and uphill running.
• Maintain strength training and plyometrics to support knee health.

Adjunct Treatments

Various adjunct treatments can support the rehabilitation process:

• Patellar Taping: Effective for short-term pain relief and can complement strengthening exercises.
• Foot Orthoses: Off-the-shelf orthoses can be as effective as custom ones in reducing pain during early rehab stages.

Monitoring Progress

It's crucial to monitor pain levels during exercises using a pain monitoring model. Acceptable pain levels are in the 0-3/10 range, with 4-5/10 being acceptable in some cases. Pain levels above 6/10 indicate excessive strain and should be avoided.

By understanding the risk factors, utilizing effective examination strategies, and following a structured rehabilitation program, athletes can manage patellofemoral pain effectively and return to pain-free running.

Are you struggling with patellofemoral pain or any other running-related injury? At Redefine Physio, we specialize in helping runners overcome injuries and get back to their passion. Schedule a consultation today and take the first step towards pain-free running!

Tags: Patellofemoral Pain, Runner's Knee, Running Injuries, Knee Pain, Physical Therapy, Rehabilitation, Patellar Taping, Foot Orthoses, Plyometrics, Running Health

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