a 96% satisfaction rate for sore feet worldwide - express delivery

What Causes Runner’s Knee?

by MASS4D® Insoles

Runner's Knee

Runner’s knee, also known as patellofemoral pain syndrome, is a painful knee condition that commonly affects runners. This pain is felt mostly at the kneecap and is often described as being either sudden and sharp or dull and chronic.

Athletes with this condition may have a difficult time participating in sports because of the increased intensity in pain during movement. There is also an overall sense of instability with a feeling of the knee popping or “giving way”.

There may not be a single cause for runner’s knee; a combination of factors such as weak quadriceps, improper form and foot posture problems can contribute to the gradual development of runner’s knee.

When does it happen

You may feel the symptoms of runner’s knee if you’ve rapidly increased the frequency or intensity of your training programme. An example of this could be doubling either your running speed or distance within a two-week period.

Muscle weakness, especially in your quadriceps, can act as a risk factor for running-related knee pain; the quadriceps are responsible for stabilising the kneecap and without strength, these muscles are unable to overpower the large external forces produced during running.

Similarly, an imbalance in the functioning of the hips such as reduced hip abductor strength has been frequently observed in athletes with runner’s knee. Your hip abductor muscles help in rotating the leg at the hip joint and are necessary for movements such as walking or running.

Unhealthy foot movement patterns such as the excessive inward rolling of the foot force the lower body to compensate for this abnormality; a weak foot posture such as a flatfoot condition causes the shin and thigh bones to twist inwards which gradually adds stress to the knee joint and may cause pain over a period of time.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

How to treat it

Rehabilitation for runner’s knee should focus on restoring strength and function in the muscles by selecting exercises that help in pain reduction and improving joint range of motion.

Such exercises need to target the quadriceps, hips and core muscles that are necessary for maintaining better lower body control. Studies have shown that including both open and closed chain exercises can be beneficial in increasing muscle strength throughout a large range of motion.

Causes of Runner's Knee

Your therapist will design a rehabilitation programme only after analysing your condition and walking pattern. For example, knee extensions could be recommended if you experience pain while taking steps to walk.

A pre-existing foot posture problem needs to be identified in the treatment of runner’s knee; this should be considered as part of both preventive and rehabilitative measures. 

Since the feet act as the foundation of the whole body, any irregularities in the way your feet move can eventually cause problems in your posture and lower body especially your ankles, knees, hips and lower back.

MASS4D® insoles provide your feet with the support needed for optimal functioning of the lower body and for reducing any unnecessary strain on your knee.

These insoles remain in constant contact with your feet so you’re able to perform a variety of activities such as running without worrying about damaging your posture.

The long-term benefit of wearing MASS4D® includes protection from developing foot conditions such as plantar fasciitis and bunions which could otherwise keep you away from your favourite sport for a long time.

Copyright 2018 MASS4D® All rights reserved.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

Related Links

How Healthy Foot Posture Improves Athletic Performance
How Flat Feet May Cause Knee Problems
Why Examining Foot Posture Is Important In Sports


Reference: Petersen, W., Rembitzki, I., Liebau, C. (2017) Patellofemoral Pain in Athletes. Open Access Journal of Sports Medicine: June 2017, Vol. 8, pp. 143-54. DOI: 10.2147/OAJSM.S133406

Reference: Halabchi, F., Abolhasani, M., Mirshahi, M., Alizadeh, Z. (2017) Patellofemoral Pain in Athletes: Clinical Perspectives. Open Access Journal of Sports Medicine: October 2017, Vol. 8, pp. 189-203. DOI: 10.2147/OAJSM.S127359

Reference: Freutel, N. (2016) The Benefits and Effectiveness of Hip Abduction Exercises. Healthline. Retrieved from: https://www.healthline.com

Reference: Esculier, J., Bouyer, L. J., Dubois, B., Frémont, P., Moore, L., Roy, J. (2016) Effects of Rehabilitation Approaches for Runners with Patellofemoral Pain: Protocol of A Randomised Clinical Trial Addressing Specific Underlying Mechanisms. BMC Musculoskeletal Disorders: January 2016, Vol. 17, No. 5. DOI: 10.1186/s12891-015-0859-9

Reference: Halabchi, F., Mazaheri, R., Seif-Barghi, T. (2013) Patellofemoral Pain Syndrome and Modifiable Intrinsic Risk Factors; How to Assess and Address? Asian Journal of Sports Medicine: June 2013, Vol. 4, No. 2, pp. 85-100 

Also in Articles

Effects of Pregnancy on the Feet
How Pregnancy Changes Your Lower Body

by MASS4D® Insoles

Becoming a mother is the most natural thing in the world. While it is a source of great joy, your feet often changes during pregnancy and can result in foot and lower back pain. Learn about the connection and how MASS4D® insoles can help. 

Read More

Improve Posture with Pilates
3 Ways Your Posture Improves With Pilates

by MASS4D® Insoles

Pilates refers to a series of exercises that target the core – the abdomen, obliques, lower back, inner and outer thigh, and so on. The movements involved in pilates also help to improve flexibility and posture while promoting core stability.

Read More

Is There A Link Between Insoles And Back Pain?
Is There A Link Between Insoles And Back Pain?

by MASS4D® Insoles

It is common for people to mistakenly believe that insoles lead to increased pain in the lower back. On the contrary, insoles help to relieve any stress caused by foot posture problems on the back. When your feet move properly, you can expect to feel an improvement in your condition as well.

Read More