Runners Knee (Patellar Tendinitis)
Runner's Knee, also known as patellofemoral pain syndrome, is a common condition that can cause discomfort and pain around the kneecap. It often occurs due to repetitive stress on the knee joint, particularly during activities like running, jumping, or squatting.
If you're experiencing Runner's Knee, it's important to take a proactive approach to your rehabilitation. Fortunately, exercise rehabilitation can play a significant role in relieving symptoms and promoting healing. Here are a few exercises that can help:
Quad Strengthening: Strong quadriceps muscles can help support the knee joint. Perform exercises like straight leg raises, terminal knee extensions, and squats (with proper form) to target these muscles.
Hamstring Strengthening: Weak hamstrings can contribute to imbalances in the knee joint. Incorporate exercises like hamstring curls, glute bridges, and deadlifts (with proper form) to strengthen these muscles.
Hip Strengthening: The hip muscles play a crucial role in stabilising the knee joint. Include exercises like clams, lateral leg raises, and hip bridges to target the hip abductors and external rotators.
Balance and Proprioception Training: Improving your balance and proprioception (awareness of your body's position in space) can enhance joint stability. Try exercises like single-leg stands, step-ups, and balance board exercises.
Stretching: Tight muscles around the knee can contribute to the pain and discomfort of Runner's Knee. Incorporate stretches for the quadriceps, hamstrings, calves, and iliotibial band (ITB) into your routine. Hold each stretch for 30 seconds without bouncing.
Remember, it's crucial to start slowly and gradually increase the intensity and difficulty of your exercises over time. If any exercise causes pain or discomfort, modify or discontinue it and consult with an Exercise Physiologist.
By committing to a comprehensive exercise rehabilitation program and making necessary adjustments, you can effectively recover from Runner's Knee and get back to your active lifestyle. Stay positive, stay consistent, and remember that recovery takes time. You've got this!
