Don’t Let Your Morning Run Give You Runner’s Knee

Hopefully you have conditioned yourself during the winter on a treadmill or indoor track, so you can ease into an outdoor program, but if you haven’t it’s not too late to start exercising. Before jumping into an outdoor running routine, check to make sure your shoes aren’t worn out and that they provide adequate arch support. If you need new shoes, consider purchasing a pair from a running store that focuses on the right fit. Stores that specialize in running will do a gait analysis to find the right fit for your body based on your individual biomechanics. Finding the proper shoes for you based on how your body is structured and moves will get you off to the right start. After you have the proper shoes, you should also consider joining one of the many running clubs in Chicago which design training programs based on your goals. New and seasoned runners can both benefit from the support and guidance that a club can offer. 


Morning Run


Once you begin running, be careful not to push yourself too hard because you could end up with patellofemoral pain syndrome, more commonly known as runner's knee, which affects many runners of different skill levels. Runner’s knee is a condition characterized by pain or discomfort from the contraction of the posterior surface of the patella (knee cap) with the femur (thigh bone). The pain is usually caused by abnormal force or prolonged repetitive compression from running or jumping. Other causes of patellofemoral pain syndrome are fractures, osteoarthritis, and bony tumors in or around the knee. 


There are several suggestions for treating runner’s knee:


  • Rest is an important part of recovering from an injury. Resist the urge to push through the pain just to meet your running goals for the week and be sure to allow yourself time to heal.

  • Icing the knee after activity can help with inflammation and reduce discomfort.

  • Weight training to balance the quadriceps, hamstring muscles, and the hip stabilizers can help to lessen the stress to the knee joint and prevent future injuries.

  • Taping can improve patella tracking, which will reduce the stress during activities and improve long-term biomechanics through muscle reeducation.

  • Proper arch support can greatly impact whether or not we develop any injuries from running. Low arches can increase over pronation (inward movement of the foot) causing stress on the knees, so it is important to provide them with the proper support.

If you develop knee pain, seek medical attention. Naprapaths are available at the Raby Institute who utilize orthopedic tests to diagnose your problem and treat conditions with an integrative approach. To learn more about the Raby Institute or to schedule an appointment with Mike Venice, DN or Marc Margiotta, DN, DAAPM, visit us at or call us at (312) 276-1212.  
"Dr. Raby's approach to patient care is advanced far beyond that of other physicians. She has a softened, holistic approach to healing. She is caring, takes her time with patients and incorporates the spiritual aspects, which is a very important part of healing."
- Raby Institute patient