Runner’s knee pain makes the muscles around the knee really weak(Shutterstock)
Runner’s knee pain makes the muscles around the knee really weak(Shutterstock)

The woes of a runner’s painful knee

Runner’s knee pain, also known as Patello-Femoral Pain Syndrome, is an overuse injury where the tissues are overloaded beyond their ability to recover.
By Kamal Singh CSCS | Hindustan Times
UPDATED ON FEB 10, 2019 02:26 PM IST

Sunil is an accomplished marathon runner and squash player. If he is not out running long distances every morning, he is usually found in the squash court. He was wanting to break the three-hour barrier in the marathon. He picked up a program from the Internet and started increasing his weekly mileage. Then his right knee started to bother him. As days went by, he started experiencing knee pain while going down the stairs or getting up from a chair. He could not go though his day without his knee bothering him. His running was getting affected as the knee pain would not let him run at his usual pace.

Finding the cause

Sunil consulted a sports doctor who informed him that he had developed runner’s knee pain, also known as Patello-Femoral Pain Syndrome, or PFPS for short. This is an overuse injury where the tissues are overloaded beyond their ability to recover. Tissues, in this case, are the muscles around the knee. Sunil’s doctor also explained that Sunil had to do strength training to injury proof his running. In Sunil’s case, his glutes or the muscles in the butt were very weak. This is not an unusual situation with most runners and other endurance athletes – they only want to run and tend to dislike gym sessions.

The cure – rest, stretch and strengthen

•Easing up on the running or even stopping for a while is the first step. The overused tissues need to be rested for them to recover. If losing fitness is a concern, then alternate means of cardiovascular exercise – rowing, swimming or an elliptical cross trainer can be used.

•Icing is good for reducing pain or any swelling around the knee.

•Strength exercises need to begin as soon as possible. Strengthen the glutes and the quadriceps, the large muscles in front of the thigh.

•Side lying raise – lie on your side, raise the top leg while keeping the hip steady. Do at least three sets of 15-20 repetitions on each side.

Do three sets of side lying raise on each side (Shutterstock)
Do three sets of side lying raise on each side (Shutterstock)

•Single leg glute bridge – lie on your back, raise your hips up till your knees, hips, shoulders are in a straight line. Take one leg off. Hold for 30-45 seconds on each side. Do three sets on both sides.

•Walk backwards – a functional way for getting terminal knee extension. Walk 20-30 meters backwards as many times as possible in the day.

•Step Downs – Stand on a low stool, keep the affected leg on the stool and step down with the other leg. Touch with the heel and come back up. Push through the ball of the foot which is on the low stool. That is one repetition, do 15 per side for two to three sets.

Do two to three sets of step downs on each side (Shutterstock)
Do two to three sets of step downs on each side (Shutterstock)

•Use the foam roller on the quadriceps to improve the extensibility of the muscle. (insert image of foam rolling)

Knee pain can be multi-factorial. PFPS is just one of the causes. I shall discuss others in the coming columns. Till then stay healthy, stay pain free.

A strength and conditioning coach for the last 15 years, Kamal Singh, CSCS, specialises in post rehabilitation training and functional training.

From HT Brunch, February 10, 2019

Follow us on twitter.com/HTBrunch

Connect with us on facebook.com/hindustantimesbrunch

SHARE THIS ARTICLE ON
app
Close
Armaan Jain says that even when he made his debut as a leading man in a movie called Lekar Hum Deewana Dil in 2014, his passion for food was a notch higher than his interest in films; Make-up: Shibu Khan; Hair: BBlunt; Wardrobe:Anushka Khanna (Rohan Shrestha)
Armaan Jain says that even when he made his debut as a leading man in a movie called Lekar Hum Deewana Dil in 2014, his passion for food was a notch higher than his interest in films; Make-up: Shibu Khan; Hair: BBlunt; Wardrobe:Anushka Khanna (Rohan Shrestha)

HT Brunch Cover Story: The Kapoor family’s best-kept food secrets!

UPDATED ON JAN 23, 2021 08:45 PM IST
Raj Kapoor’s grandson, Armaan Jain, 30, shows how the love for food runs as strong in India’s premier film family as the love for films
Close
Prateik Babbar being his sporty self while posing for a picture exclusively for this HT Brunch column
Prateik Babbar being his sporty self while posing for a picture exclusively for this HT Brunch column

“I slept like a bear in hibernation during lockdown,” says Prateik Babbar

UPDATED ON JAN 23, 2021 08:40 PM IST
The actor confesses he’s a guy version of Monica Geller from Friends and is still crushing on Karisma Kapoor, in an intimate chat with HT Brunch
Close
Instead of High Intensity Interval Training, do a few stretches and some strength exercise like a few push-ups or air squats every one-two hours (Shutterstock)
Instead of High Intensity Interval Training, do a few stretches and some strength exercise like a few push-ups or air squats every one-two hours (Shutterstock)

Fit and fine by Kamal Singh CSCS: Move over high intensity workout

By Kamal Singh CSCS
PUBLISHED ON JAN 23, 2021 07:14 PM IST
Low-intensity exercise throughout the day will keep you physically and mentally fit, especially if you don’t have access to your gym or park
Close
Rohena Gera’s latest movie Sir has received rave reviews in India and abroad
Rohena Gera’s latest movie Sir has received rave reviews in India and abroad

Maid for each other

By Shunali Khullar Shroff
PUBLISHED ON JAN 23, 2021 07:14 PM IST
Rohena Gera’s new film shows a wealthy homeowner falling in love with his domestic help. How did the writer-director do away with Bollywood’s rich-poor clichés and address this with realism and sensitivity?
Close
In India, the only Western condiment we were really familiar with for decades was ketchup
In India, the only Western condiment we were really familiar with for decades was ketchup

Rude Food by Vir Sanghvi: It’s time to ketchup!

PUBLISHED ON JAN 23, 2021 07:13 PM IST
From chutney to mustard to Sriracha, it’s the condiments that add a kick to your food on a regular basis
Close
Ricky Pond’s Bollywood numbers like O Betaji have garnered over 500K likes
Ricky Pond’s Bollywood numbers like O Betaji have garnered over 500K likes

Social Media Star of the Week: Ricky Pond

By Karishma Kuenzang
PUBLISHED ON JAN 23, 2021 07:12 PM IST
Meet the American dad in his 40s, who has become a rage amongst Indians worldwide for his Bollywood dance Reels
Close
Kamna Chhibber is a Clinical Psychologist and Head, Mental Health for the Department of Mental Health and Behavioural Sciences at Fortis Healthcare
Kamna Chhibber is a Clinical Psychologist and Head, Mental Health for the Department of Mental Health and Behavioural Sciences at Fortis Healthcare

HT Brunch Game Show: Which personality type lived through the pandemic better?

By Shruti Nair
PUBLISHED ON JAN 23, 2021 07:12 PM IST
The introvert, extrovert or ambivert? Three different personality types talk about productively spending time during the pandemic
Close
Leslee Lewis with his first electric guitar, he brought from Singapore, which was shaped like a gun
Leslee Lewis with his first electric guitar, he brought from Singapore, which was shaped like a gun

“At 22, I had left home to make it on my own,” says musician Leslee Lewis

By Shruti Nair
UPDATED ON JAN 23, 2021 08:43 PM IST
The musician talks about earning 1,700 per month, marrying his girlfriend and making it on his own in the industry
Close
Sex and the City’s new season out next year will not star Samantha Jones
Sex and the City’s new season out next year will not star Samantha Jones

No sex without Samantha!

By Moksha Hegde and Reeti Kohli
PUBLISHED ON JAN 23, 2021 07:11 PM IST
Two fans argue the elimination of Sex & the City’s most progressive character in the upcoming revival show
Close
What really grabs your attention are new headlights capped by a striking LED strip that lift the looks of the car
What really grabs your attention are new headlights capped by a striking LED strip that lift the looks of the car

Sunday Drive by Hormazd Sorabjee: The comeback car

PUBLISHED ON JAN 23, 2021 07:10 PM IST
Audi’s A4 marks the start of an onslaught of new models from the German carmaker, which has been starved of models for the past year
Close
The Olympian exudes an unattainable coolth with perfect poise and a worn-out T-shirt, or none, if you’re Milind Soman!  (Parth Garg)
The Olympian exudes an unattainable coolth with perfect poise and a worn-out T-shirt, or none, if you’re Milind Soman!  (Parth Garg)

Humour: The five kinds of runners

By Rehana Munir
UPDATED ON JAN 24, 2021 10:16 AM IST
From form snobs to statistic addicts, the streets are just packed with all types of runners come morning or evening
Close
Bridgerton, the new series on Netflix, is set in Regency London and based on a series of novels by Julia Quinn (Aparna Ram)
Bridgerton, the new series on Netflix, is set in Regency London and based on a series of novels by Julia Quinn (Aparna Ram)

Spectator by Seema Goswami: Facts about fiction

By Seema Goswami
PUBLISHED ON JAN 23, 2021 07:08 PM IST
Many may try, but only some writers can actually bring a world alive in their books. Especially when it comes to regency romances
Close
Sohrab gives tips on how to lose weight efficiently and how making the muscles around your knees stronger can help
Sohrab gives tips on how to lose weight efficiently and how making the muscles around your knees stronger can help

Sohrab Khushrushahi: Of planning your weight loss diet and strengthening your knees

By Sohrab Khushrushahi
PUBLISHED ON JAN 23, 2021 07:07 PM IST
Get back on track with a weight loss plan that focuses on your diet and how you can work on making your knees stronger
Close
Ranveer Allahbadia gives tips on social media etiquette you should follow
Ranveer Allahbadia gives tips on social media etiquette you should follow

Ranveer Allahbadia: Does posting selfies make you get taken less seriously at work? And… should you follow your boss?

By Ranveer Allahbadia
PUBLISHED ON JAN 23, 2021 07:07 PM IST
Is it okay for a doctor or teacher to post frivolous on their social media handles? And should you send a request to follow your new boss if their account is private?
Close
Here’s how you can flaunt the lungi to social events
Here’s how you can flaunt the lungi to social events

Rahul Khanna: Where can you wear the lungi to?

By Rahul Khanna
PUBLISHED ON JAN 23, 2021 07:06 PM IST
You can now flaunt this garment beyond South Indian weddings to make a style statement according to the style icon
Close
SHARE
Story Saved
OPEN APP