Marathon training, Runners knee and How not to Panic.
If you are training for the marathon and you get runners knee, (patellofemoral pain) you are not alone! It is hugely common and there are many things you can do to help. Here are some useful tips.
Firstly, be sure it is runner’s knee. If there is any swelling on your knee joint, your knee is locking, feeling stiff in the joint on waking, giving way or giving you more than five out of ten pain, you need to get the knee checked out to be sure. You should not run with the aforementioned symptoms.
Ok, so let’s presume it is runner’s knee. You may be having an ache behind or around the knee cap, it’s worse on stairs and slopes and you may not like sitting still with your knee bent for long. Is there anything you can do to help? Yes!
At this time of year, as running mileage increases, very often everything gets a bit tight. The mileage and volume of stretching should correlate so as your mileage goes up, so should your stretching. Play particular emphasis to quads, calves and the attachments to your ITB. The more often you lightly stretch these the better.
Training principles. Quite simply too much, too soon can cause runners knee. Make sure you are having rest days without running, and avoid routes that involve running downhill at the moment. If that is tricky, consider walking, (yes I know I said walking) any steep downhills.
Running technique. There is lots of evidence to show that by increasing step rate, ie the number of steps per minute, you will shorten your stride and decrease the load on your patella and the work on the gluteal muscles. Try downloading a metronome app for your phone, establish your step rate and see if you can gradually increase it by 5%.
If despite implementing the strategies above you are still experiencing ongoing pain, book soon to see your physiotherapist. They can look at other strategies with you such as taping, and if it is just too sore to run, keep your fitness up by running in water.
Guest Blog By:
Claire Robertson MSc PGCE MCSP
Consultant Physiotherapist
Wimbledon Clinics
