Runner’s Knee

Dr. Morgan Busko explains runner’s knee and how to prevent it.

Runner’s Knee, or Patellofemoral Pain Syndrome, occurs when inflammation develops under or around the knee cap. This results from the knee cap not tracking perfectly within the grove of the femur, due to weak butt muscles. To prevent runner’s knee, athletes must strengthen their butt muscles. This will also help runner’s strengthen their quads. Anti-inflammatories can also be used to get rid of inflammation. Runners should focus on their running form to ensure their cadence is around 180 steps per minute to decrease the loading forces with each foot strike. Clamshells, glute bridges, and side walks are great ways to strengthen butt muscles:

Clamshells: Lie on your side with your legs stacked, knees bent at a 45-degree angle, and the band just above your knees. Engage your core and focus on activating your glute muscles as you very slowly open and close your knee. Go as slow as possible.

Glute Bridge: Lie face up on the floor with knees bent and feet on the ground. Keep your arms at your side with your palms down. Activate your core and glutes. Raise your glutes up. For the more advanced, extend one leg out while keeping your hips stable.

Side Walks: Get into a slight squat position with the band just above your knees. Take small steps.

These should be done before running and on a regular basis once runners are injury free.

Follow Dr. Morgan Busko on Instagram: @drmorganbusko

Elite Care, for Elite Runners

Every year, injuries force thousands of runners and endurance athletes off of the track, trail, or course. Yet many of these injuries can be prevented by learning how and why they happen, and what athletes can do during training to keep themselves healthy.

The Runners Health series, produced by the Armory Track in collaboration with the sports medicine experts at Columbia University Irving Medical Center and NewYork-Presbyterian, is designed to educate runners on staying healthy while training, preventing injuries from happening, and treatment options for when they do occur.

See a SpecialisT

If you have persistent pain, or a recent injury, contact Columbia Orthopedics & Sports Medicine to make an appointment with a specialist. Our team will help identify the problem and get you on the road to recovery.

Phone: 212.305.4565

Information & Appointments