Runner’s knee is a common overuse injury, so it can recur unless you work to actively prevent it when you recover. Make sure your running shoes are appropriately supportive of your arches. If you are prone to overpronation, you might need orthotics or motion-control shoes to help moderate your gait. Exercises that build up your calves and hamstrings help with overpronation, too. Since the quad muscles in your thighs substantially impact knee stability, stretch them daily and work them to build their strength. Consider running on softer surfaces, too, at least for a time.
To prevent runner’s knee from developing again when you first get back to running regularly, start very slow. Plan to run shorter distances with a lower intensity than you might normally. Stick to flat, soft surfaces to reduce the strain on your joint. Stop running as soon as you feel pain and avoid walking down stairs or hills as much as possible. Our physical therapy experts at Castle Pines Physical Therapy and Cherry Creek Physical Therapy can help you both recover from and prevent knee injuries. Just make an appointment at our Castle Pines or Cherry Creek, CO, offices online or by calling (303) 805-5156 to get started.
