{"id":4402,"date":"2020-04-09T00:00:00","date_gmt":"2020-04-09T00:00:00","guid":{"rendered":"https:\/\/stg-qvnouf.elementor.cloud\/articles\/diagnoses\/runners-knee\/"},"modified":"2024-02-20T14:33:29","modified_gmt":"2024-02-20T14:33:29","slug":"loberknae","status":"publish","type":"diagnosis","link":"https:\/\/stg-qvnouf.elementor.cloud\/da\/diagnoses\/runners-knee\/","title":{"rendered":"L\u00f8berkn\u00e6"},"content":{"rendered":"<p>De fleste ved, at l\u00f8b har fysiske fordele. Det giver dig gode ben, forbedret hjertesundhed og \u00f8get udholdenhed. Det er en naturlig rus. Det er en form for meditation. Du kan g\u00f8re det (n\u00e6sten) hvor som helst, fordi det ikke kr\u00e6ver noget s\u00e6rligt udstyr.<\/p>\n<p>Hvis du elsker at l\u00f8be, kan alt, der forhindrer dig i at g\u00f8re det, v\u00e6re frustrerende. L\u00f8berkn\u00e6 er en af disse tilstande. Det er den almindelige betegnelse for en af flere tilstande, der for\u00e5rsager smerter omkring kn\u00e6skallen, ogs\u00e5 kendt som patella. Disse tilstande omfatter patellofemoralt smertesyndrom og iliotibialb\u00e5ndssyndrom. Runner's knee er ret almindeligt og udg\u00f8r 25 procent af alle skader hos l\u00f8bere.<sup id=\"fnref:1\">1<\/sup><\/p>\n<p>Hos Injurymap er vi klar over, at smerten fra l\u00f8berkn\u00e6 kan tvinge dig til at stoppe med at l\u00f8be midlertidigt. Heldigvis er der \u00f8velser, du kan lave for at f\u00e5 lindring af symptomerne. Med denne informative guide vil vi gerne hj\u00e6lpe dig med at forst\u00e5 l\u00f8berkn\u00e6 og l\u00e6re, hvordan du forebygger det. Husk, at disse oplysninger kun er vejledende. S\u00f8g altid l\u00e6ge, hvis dine kn\u00e6smerter er alvorlige eller ikke forbedres med hjemme\u00f8velser.<\/p>\n<p><strong>Indhold:<\/strong><\/p>\n<ul>\n<li>Hvad er l\u00f8berkn\u00e6?<\/li>\n<li>\u00c5rsager til l\u00f8berkn\u00e6<\/li>\n<li>Symptomer p\u00e5 l\u00f8berkn\u00e6<\/li>\n<li>Restitutionstid<\/li>\n<li>Diagnose af l\u00f8berkn\u00e6<\/li>\n<li>Behandling<\/li>\n<li>Andre behandlinger af l\u00f8berkn\u00e6<\/li>\n<li>Komplikationer<\/li>\n<li>Forebyggelse af l\u00f8berkn\u00e6<\/li>\n<li>Hvorn\u00e5r skal man g\u00e5 til l\u00e6gen?<\/li>\n<li>Styrketr\u00e6ning kan lindre smerter fra l\u00f8berkn\u00e6<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Hvad er l\u00f8berkn\u00e6?<a id=\"whatIs\"><\/a><\/h2>\n<p>F\u00f8r vi forst\u00e5r l\u00f8berkn\u00e6, s\u00e5 lad os tage et hurtigt kig p\u00e5 kn\u00e6leddets opbygning. Kn\u00e6et er et stort, komplekst, v\u00e6gtb\u00e6rende led. Det er dannet af den nederste ende af l\u00e5rbenet og den \u00f8verste ende af skinnebenet sammen med kn\u00e6skallen. Adskillige st\u00e6rke ledb\u00e5nd og muskler holder knoglerne sammen og muligg\u00f8r en j\u00e6vn bev\u00e6gelse.<\/p>\n<p>Andre strukturer g\u00f8r det ogs\u00e5 lettere at bev\u00e6ge kn\u00e6et. For eksempel fungerer en fedtpude under kn\u00e6skallen som en st\u00f8dd\u00e6mper. Kn\u00e6skallen hviler i en rille i l\u00e5rbenet. Den glider frem og tilbage, n\u00e5r du b\u00f8jer og str\u00e6kker kn\u00e6et. Dette kaldes patellar tracking. Brusken i kn\u00e6leddet g\u00f8r det muligt for knoglerne at glide uden friktion.<sup id=\"fnref:2\">2<\/sup>\u00a0Et problem med en af disse strukturer kan f\u00f8re til kn\u00e6smerter.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"center py2\">\n<div>\n<figure style=\"width: 1120px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"i-amphtml-fill-content i-amphtml-replaced-content\" src=\"https:\/\/res.cloudinary.com\/im2015\/image\/upload\/v1584609465\/Blog\/v2\/Knee_pain_at_night_f1-01.png\" alt=\"Kn\u00e6ets anatomi\" width=\"1120\" height=\"1080\" data-duration=\"500ms\" data-margin-start=\"10%\" \/><figcaption class=\"wp-caption-text\">Kn\u00e6ets anatomi<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>L\u00f8berkn\u00e6 (ogs\u00e5 kaldet patellofemoralt smertesyndrom) er en l\u00f8berelateret skade, der for\u00e5rsager kn\u00e6smerter. Tilstanden er almindelig hos l\u00f8bere og kan forhindre dig i at tr\u00e6ne. Tilstanden for\u00e5rsager typisk en kedelig smerte i den forreste del af kn\u00e6et, lige over eller bag kn\u00e6skallen (patella). I dette omr\u00e5de er kn\u00e6leddet forbundet med den nederste ende af l\u00e5rbenet (femur).<sup id=\"fnref:3\">3<\/sup>\u00a0Deraf den medicinske betegnelse patellofemoralt smertesyndrom.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">\u00c5rsager til l\u00f8berkn\u00e6<a id=\"causes\"><\/a><\/h2>\n<p>Du kan udvikle l\u00f8berkn\u00e6 af forskellige \u00e5rsager. Nogle gange er problemet strukturelt, dvs. hvordan dit kn\u00e6led eller dine muskler er opbygget. For eksempel kan du f\u00e5 l\u00f8berkn\u00e6, hvis:<sup id=\"fnref:1\">1,<\/sup><sup id=\"fnref:2\">2,<\/sup><sup id=\"fnref:3\">3<\/sup><\/p>\n<ul>\n<li>Din kn\u00e6skal er placeret for h\u00f8jt i leddet. Den d\u00e5rlige justering af kn\u00e6skallen kan f\u00f8re til overdreven slitage af den sm\u00f8rende ledbrusk. Dette kan igen f\u00f8re til kn\u00e6smerter.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Din kn\u00e6skal bev\u00e6ger sig ikke ordentligt i rillen, n\u00e5r du b\u00f8jer og str\u00e6kker kn\u00e6et.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Dine quadriceps-muskler (forsiden af l\u00e5ret) er svage. Disse muskler hj\u00e6lper med at holde kn\u00e6skallen i sin rille. Svage quadriceps kan for\u00e5rsage d\u00e5rlig sporing af kn\u00e6skallen.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du har d\u00e5rlig fleksibilitet p\u00e5 grund af stramme hasemuskler (musklerne p\u00e5 bagsiden af l\u00e5rene).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Din akillessene (h\u00e6lstreng) er stram.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div class=\"infobox\" data-duration=\"700ms\" data-margin-start=\"10%\">\n<div class=\"pt-4 pb-4\">\n<div class=\"overflow-hidden bg-white\">\n<div class=\"bg-blue\">\n<p>Andre \u00e5rsager til l\u00f8berkn\u00e6 omfatter:<\/p>\n<\/div>\n<div class=\"p-2\">\n<ul>\n<li>Du har d\u00e5rlig fodst\u00f8tte i dine l\u00f8besko.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Din l\u00f8bestilling ruller f\u00f8dderne ind, mens dine l\u00e5rmuskler tr\u00e6kker kn\u00e6skallen ud.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du overbelaster dine kn\u00e6 med intens tr\u00e6ning.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du har pludselig \u00f8get l\u00e6ngden af dine l\u00f8beture eller antallet af dage, du l\u00f8ber hver uge.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du har haft et traume eller en skade p\u00e5 dit kn\u00e6.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du dyrker sport som fodbold eller basketball, hvor du hopper (l\u00f8berkn\u00e6 kaldes ogs\u00e5 springerkn\u00e6).<sup id=\"fnref:3\">3,<\/sup><sup id=\"fnref:4\">4,<\/sup><sup id=\"fnref:6\">6<\/sup><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>Et par gode sko og arbejde med din form er afg\u00f8rende, hvis du vil holde dig skadesfri, mens du l\u00f8ber. Opbygning af muskelstyrke og fleksibilitet kan ogs\u00e5 hj\u00e6lpe dig med at forebygge problemer som l\u00f8berkn\u00e6. Det kan du opn\u00e5 med et tr\u00e6ningsprogram, der indeholder str\u00e6k- og styrke\u00f8velser for dine ben og kn\u00e6. Injurymap-appen har en r\u00e6kke \u00f8velser, der kan hj\u00e6lpe dig med at forbedre din styrke og fleksibilitet.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Symptomer p\u00e5 l\u00f8berkn\u00e6<a id=\"symptoms\"><\/a><\/h2>\n<p>Det vigtigste symptom p\u00e5 l\u00f8berkn\u00e6 er en kedelig smerte omkring kn\u00e6skallen. Smerten udvikler sig langsomt over tid.<sup id=\"fnref:6\">6<\/sup>\u00a0Du kan f\u00f8le et vist ubehag umiddelbart efter l\u00f8b. Symptomerne kan ogs\u00e5 forv\u00e6rres, hvis du g\u00e5r op ad trapper eller sidder p\u00e5 hug. Hvis man sidder ned i lang tid, f.eks. under en film eller en lang flyvetur, bliver kn\u00e6smerterne v\u00e6rre. Omr\u00e5det omkring kn\u00e6skallen kan v\u00e6re \u00f8mt at r\u00f8re ved.<sup id=\"fnref:1\">1,<\/sup><sup id=\"fnref:3\">3<\/sup><\/p>\n<p>Et andet symptom p\u00e5 l\u00f8berkn\u00e6 er en klik-, slibe- eller gnidningslyd, n\u00e5r du b\u00f8jer og retter kn\u00e6et ud. Hvis dit l\u00f8berkn\u00e6 skyldes IT-b\u00e5ndssyndrom, vil smerten h\u00f8jst sandsynligt v\u00e6re til stede p\u00e5 ydersiden af kn\u00e6et. I s\u00e5 fald vil smerten typisk opst\u00e5 under l\u00f8b og forsvinde, s\u00e5 snart du stopper.<\/p>\n<p>Det er v\u00e6rd at bem\u00e6rke, at ikke-atleter ogs\u00e5 kan udvikle l\u00f8berkn\u00e6. Den smerte og stivhed, der er forbundet med l\u00f8berkn\u00e6, kan g\u00f8re det sv\u00e6rt at udf\u00f8re hverdagsaktiviteter som at kn\u00e6le og g\u00e5 op ad trapper.<sup id=\"fnref:2\">2<\/sup><\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Restitutionstid<a id=\"recovery\"><\/a><\/h2>\n<p>Alles kroppe er forskellige. Nogle l\u00f8bere kommer sig hurtigere over skader, mens andre er l\u00e6ngere tid om at hele. Du skal forvente at holde en pause fra at l\u00f8be helt eller i det mindste sk\u00e6re betydeligt ned p\u00e5 din l\u00f8betr\u00e6ning, mens du kommer dig over dit l\u00f8berkn\u00e6. Det er n\u00f8dvendigt for at reducere belastningen p\u00e5 kn\u00e6et og give det tid til at hele.<\/p>\n<p>Mens du holder pause fra l\u00f8b, kan du lave genoptr\u00e6nings\u00f8velser for at opbygge styrke. Tr\u00e6ning kan hj\u00e6lpe med at fremskynde restitutionen og forebygge skader i fremtiden. Det kan ogs\u00e5 holde dit kn\u00e6 smertefrit, n\u00e5r du er klar til at \u00f8ge din l\u00f8bedistance og -frekvens igen.<\/p>\n<h2 class=\"h5\">G\u00e5r l\u00f8berkn\u00e6 v\u00e6k af sig selv?<\/h2>\n<p>Desv\u00e6rre g\u00e5r l\u00f8berkn\u00e6 normalt ikke v\u00e6k af sig selv. En periode med hvile eller reduceret l\u00f8bedistance er typisk n\u00f8dvendig for at f\u00e5 smerterne under kontrol. Du kan bruge denne tid til at \u00f8ge din udholdenhed og opbygge muskelstyrke. Dit fokus b\u00f8r v\u00e6re p\u00e5 de store muskler i benene, s\u00e5som quadriceps og hamstrings. Disse muskler er vigtige for genoptr\u00e6ningen af kn\u00e6et.<sup id=\"fnref:5\">5<\/sup>. Glem ikke ogs\u00e5 at inkludere ballemusklerne og hofteadduktorerne. Injurymap-appen har str\u00e6k- og styrke\u00f8velser til alle disse muskelgrupper. Du kan f\u00f8lge demonstrationerne i appen og l\u00e6re den korrekte m\u00e5de at udf\u00f8re hver \u00f8velse p\u00e5.<\/p>\n<h2 class=\"h5\">Hvor lang tid tager det at komme sig over l\u00f8berkn\u00e6?<\/h2>\n<p>I gennemsnit tager det fire til seks uger at komme sig over et l\u00f8berkn\u00e6.<sup id=\"fnref:5\">5<\/sup>\u00a0Du kan fremskynde helingsprocessen ved at reducere belastningen p\u00e5 det ber\u00f8rte kn\u00e6 og opbygge styrke med genoptr\u00e6nings\u00f8velser.<\/p>\n<p>Diagnose af l\u00f8berkn\u00e6<a id=\"diagnosis\"><\/a><\/p>\n<p>Din sundhedsplejerske vil diagnosticere l\u00f8berkn\u00e6 baseret p\u00e5 din historie og en fysisk unders\u00f8gelse. De kan bestille r\u00f8ntgenbilleder for at se efter strukturelle \u00e6ndringer i kn\u00e6et.<sup id=\"fnref:3\">3<\/sup><\/p>\n<h2>Behandling af l\u00f8berkn\u00e6<a id=\"otherTreatments\"><\/a><\/h2>\n<p>Kirurgi er meget sj\u00e6ldent n\u00f8dvendigt for at behandle l\u00f8berkn\u00e6. Konservativ behandling er som regel god til at kontrollere smerterne. Den mest effektive behandling af l\u00f8berkn\u00e6 er hvile og opbygning af styrke med \u00f8velser. Tr\u00e6ning vil g\u00f8re det muligt for dig at vende tilbage til at l\u00f8be uden smerter. Udover tr\u00e6ning omfatter andre behandlinger for l\u00f8berkn\u00e6:<\/p>\n<p><strong>RICE-behandling:<\/strong>\u00a0RICE st\u00e5r for hvile, is, kompression og elevation. En ispose, at h\u00e6ve benet og at komprimere kn\u00e6et med et omslag kan hj\u00e6lpe p\u00e5 symptomerne.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"center py2\">\n<div>\n<figure style=\"width: 1250px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"i-amphtml-fill-content i-amphtml-replaced-content\" src=\"https:\/\/res.cloudinary.com\/im2015\/image\/upload\/v1586415294\/Blog\/v2\/Runners_Knee_Pain_Ice_v2.png\" alt=\"Iskoldning af kn\u00e6et\" width=\"1250\" height=\"1250\" data-duration=\"500ms\" data-margin-start=\"10%\" \/><figcaption class=\"wp-caption-text\">Icing<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><strong>Medicin:<\/strong>\u00a0Smertestillende h\u00e5ndk\u00f8bspiller som acetaminophen\/paracetamol og ibuprofen kan kontrollere l\u00f8berkn\u00e6smerter p\u00e5 kort sigt.<\/p>\n<p><strong>Skoindl\u00e6g:<\/strong>\u00a0Svangst\u00f8tte i dine sko kan lindre nogle af smerterne fra l\u00f8berkn\u00e6.<sup id=\"fnref:3\">3<\/sup><\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Komplikationer<a id=\"complications\"><\/a><\/h2>\n<p>Den gode nyhed er, at de fleste mennesker kan komme sig over l\u00f8berkn\u00e6. Du kan snart vende tilbage til smertefrit l\u00f8b med de rette genoptr\u00e6nings\u00f8velser og konservativ behandling. Jo hurtigere du kommer i gang med behandling og styrkeopbyggende \u00f8velser, jo hurtigere kommer du dig.<\/p>\n<p>Uden behandling kan l\u00f8berkn\u00e6 p\u00e5 grund af iliotibialb\u00e5ndssyndrom f\u00f8re til biomekaniske abnormiteter i benet, n\u00e5r man fors\u00f8ger at kompensere for smerten. I sj\u00e6ldne tilf\u00e6lde kan l\u00f8berkn\u00e6 f\u00f8re til komplikationer som permanent skade p\u00e5 kn\u00e6brusken.<sup id=\"fnref:6\">6<\/sup><\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Forebyggelse af l\u00f8berkn\u00e6<a id=\"prevention\"><\/a><\/h2>\n<p>Hvis du elsker at l\u00f8be, kan du forebygge l\u00f8berkn\u00e6 ved at opbygge muskelstyrke. Husk altid at str\u00e6kke ud, f\u00f8r du begynder din l\u00f8betur. Det er ogs\u00e5 en god id\u00e9 at tabe ekstra v\u00e6gt for at reducere belastningen p\u00e5 kn\u00e6ene. \u00d8g din l\u00f8bedistance og hastighed gradvist. L\u00f8b s\u00e5 vidt muligt p\u00e5 bl\u00f8dt underlag. Brug l\u00f8besko af god kvalitet og med god pasform.\u00a0<sup id=\"fnref:1\">1<\/sup>\u00a0Dine l\u00f8besko skal passe til dine f\u00f8dder som sokker, uden plads til bev\u00e6gelse. De skal have god st\u00f8dd\u00e6mpning for at reducere belastningen p\u00e5 leddene. Materialet i l\u00f8beskoene skal v\u00e6re let, \u00e5ndbart og kombinere st\u00f8tte med fleksibilitet.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Hvorn\u00e5r skal man g\u00e5 til l\u00e6gen?<a id=\"doctor\"><\/a><\/h2>\n<p>Kn\u00e6smerter fra l\u00f8berkn\u00e6 kan normalt behandles med hjemme\u00f8velser. Men hvis dine smerter forts\u00e6tter i mere end 2-3 uger, b\u00f8r du f\u00e5 det unders\u00f8gt.<sup id=\"fnref:6\">6<\/sup>\u00a0Der er mange mulige \u00e5rsager til dine kn\u00e6smerter ud over l\u00f8berkn\u00e6. Tilstande som IT-b\u00e5ndssyndrom og overrivninger af meniskbrusken kan ogs\u00e5 for\u00e5rsage kn\u00e6smerter hos l\u00f8bere.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"center py2\">\n<div>\n<figure style=\"width: 1250px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"i-amphtml-fill-content i-amphtml-replaced-content\" src=\"https:\/\/res.cloudinary.com\/im2015\/image\/upload\/v1586330518\/Blog\/v2\/Runners_Knee_Pain_v2.png\" alt=\"IT-b\u00e5ndsyndrom\" width=\"1250\" height=\"1250\" data-duration=\"500ms\" data-margin-start=\"10%\" \/><figcaption class=\"wp-caption-text\">IT-b\u00e5ndsyndrom<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>En l\u00e6ge vil v\u00e6re i stand til at diagnosticere problemet og ordinere den korrekte behandling. Du b\u00f8r s\u00f8ge l\u00e6ge for kn\u00e6smerter, hvis du har:<\/p>\n<ul>\n<li>Betydelig h\u00e6velse i kn\u00e6et.<\/li>\n<li>R\u00f8dme, \u00f8mhed eller varme omkring kn\u00e6leddet.<\/li>\n<li>Feber.<\/li>\n<li>Intense smerter, der ikke bliver bedre med smertestillende medicin.<\/li>\n<li>Synlig deformitet af led.<\/li>\n<li>Manglende evne til at b\u00e6re v\u00e6gt p\u00e5 benet.<\/li>\n<\/ul>\n<p>Det er normalt sikkert at observere mindre kn\u00e6smerter derhjemme og tage forholdsregler for egenomsorg. Men vent ikke med at s\u00f8ge professionel l\u00e6gehj\u00e6lp, hvis du har nogen af ovenst\u00e5ende symptomer.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Styrketr\u00e6ning kan lindre smerter fra l\u00f8berkn\u00e6<a id=\"strengthTraining\"><\/a><\/h2>\n<p>For hver kilometer du l\u00f8ber, udf\u00f8rer du mere end 1500 squats med \u00e9t ben.6 Det er noget af en tr\u00e6ning for dine kn\u00e6! Det er derfor ingen overraskelse, at dine kn\u00e6 er i fare for at blive skadet. L\u00f8berkn\u00e6 er en almindelig skade blandt l\u00f8bere. Tilstanden kan v\u00e6re smertefuld og kan forhindre dig i at tr\u00e6ne s\u00e5 meget, som du gerne vil. Heldigvis kan du komme dig over l\u00f8berkn\u00e6 med konservativ behandling. En \u00e6ndring i aktivitetsniveauet og et terapeutisk tr\u00e6ningsprogram kan f\u00e5 dig tilbage til at l\u00f8be smertefrit i l\u00f8bet af et par uger.<\/p>\n<p>Injurymap-appen har flere effektive tr\u00e6ningsprogrammer, som du kan lave derhjemme. Der er \u00f8velser til generel kondition og v\u00e6gttab samt \u00f8velser, der er m\u00e5lrettet specifikke muskelgrupper. Brug Injurymap-appen til at tr\u00e6ne dine benmuskler og holde dine kn\u00e6 sunde og skadesfri. Den rigtige tr\u00e6ningsrutine vil sikre, at du kan l\u00f8be af hjertens lyst uden problemer som l\u00f8berkn\u00e6.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong><a class=\"appStore\" href=\"https:\/\/injurymap.app.link\/l8kPsJG6v5\">Start din 14-dages gratis pr\u00f8veperiode af Injurymap-appen i dag!<\/a><\/strong><\/p>","protected":false},"featured_media":2704,"template":"","categories":[1],"tags":[],"class_list":["post-4402","diagnosis","type-diagnosis","status-publish","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Runner\u2019s Knee - Injurymap<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Runner\u2019s Knee - Injurymap\" \/>\n<meta property=\"og:description\" content=\"Most people know that running has physical benefits. It gives you killer legs, improved heart health, and increased stamina. It\u2019s a natural high. It\u2019s a form of meditation. You can do it (almost) anywhere because it doesn\u2019t need any special equipment. If you love running, anything that keeps you from doing it can be frustrating. Runner\u2019s knee is one such condition. It is the common term used to describe any one of several conditions that cause pain around the kneecap, also known as the patella. These conditions include patellofemoral pain syndrome and iliotibial band syndrome. Runner\u2019s knee is quite common and accounts for 25 percent of all injuries in runners.1 At Injurymap, we realize that the pain from runner\u2019s knee can force you to stop running temporarily. Thankfully, there are exercises you can do to get relief from the symptoms. With this informative guide, we want to help you understand runner\u2019s knee and learn how to prevent it. Please remember this information is meant for guidance only. Always seek medical care if your knee pain is severe or does not improve with home exercises. Content: What is runner\u2019s knee? Causes of runner\u2019s knee Symptoms of runner\u2019s knee Recovery time Diagnosis of runner\u2019s knee Treatment Other treatments for runner\u2019s knee Complications Prevention of runner\u2019s knee When to see a doctor Strength training can relieve pain from runner\u2019s knee &nbsp; What is runner\u2019s knee? Before we understand runner\u2019s knee, let\u2019s take a quick look at the structure of the knee joint. The knee is a large, complex, weight-bearing joint. It is formed by the lower end of the thigh bone and the upper end of the shin bone along with the kneecap. Several strong ligaments and muscles hold the bones together and allow smooth movement. Other structures also make knee movement easier. For example, a fat pad beneath the kneecap acts like a shock absorber. The kneecap rests in a groove in the thigh bone. It slides back and forth when you bend and straighten your knee. This is called patellar tracking. The cartilage that lines the knee joint allows the bones to glide without friction.2\u00a0A problem with any of these structures can lead to knee pain. &nbsp; &nbsp; Runner\u2019s knee (also called patellofemoral pain syndrome) is a running-related injury that causes knee pain. The condition is common in runners and can prevent you from training. The condition typically causes a dull ache in the front part of the knee, just above or behind the kneecap (patella). In this area, the knee joint connects to the lower end of the thigh bone (femur).3\u00a0Hence, the medical term patellofemoral pain syndrome. Causes of runner\u2019s knee You can develop runner\u2019s knee for various reasons. Sometimes the problem is structural, i.e., how your knee joint or muscles are built. For example, you can get runner\u2019s knee if:1,2,3 Your kneecap is placed too high in the joint. The poor alignment of the kneecap can lead to excessive wear and tear of the lubricating joint cartilage. This, in turn, can lead to knee pain. &nbsp; Your kneecap doesn\u2019t move properly in the groove when you bend and straighten your knee. &nbsp; Your quadriceps (front of the thigh) muscles are weak. These muscles help to keep the kneecap in its groove. Weak quadriceps can cause poor tracking of the patella. &nbsp; You have poor flexibility due to tight hamstrings (the muscles at the back of the thighs). &nbsp; Your Achilles tendon (heel cord) is tight. &nbsp; Other causes of runner\u2019s knee include: You have poor foot support in your running shoes. &nbsp; Your running stance rolls the feet in while your thigh muscles pull the kneecap out. &nbsp; You\u2019re overusing your knees with intense training. &nbsp; You\u2019ve suddenly increased the length of your runs or the number of days you run every week. &nbsp; You have suffered trauma or injury to your knee. &nbsp; You play sports like football or basketball that involve jumping (runner\u2019s knee is also called jumper\u2019s knee).3,4,6 &nbsp; A good pair of shoes and working on your form is essential if you want to stay injury-free while running. Building muscle strength and flexibility can also help you prevent issues like runner\u2019s knee. You can achieve this with a workout program that includes stretching and strengthening exercises for your legs and knees. The Injurymap app has a range of exercises that can help you improve your strength and flexibility. Symptoms of runner\u2019s knee The main symptom of runner\u2019s knee is dull ache felt around the kneecap. The pain develops slowly over time.6\u00a0You may feel some discomfort immediately after running. The symptoms may also intensify if you\u2019re climbing stairs or squatting. Sitting for a long time, for instance, during a movie or long flight, makes the knee pain worse. The area of the kneecap may be tender to touch.1,3 Another symptom of runner\u2019s knee is a clicking, grinding, or rubbing sound when you\u2019re bending and straightening your knee.If your runner\u2019s knee is due to IT band syndrome, the pain will most likely be present on the outer side of the knee. In that case, the pain will typically occur during running, and vanish as soon as you stop. It is worth noting that non-athletes can develop runner\u2019s knee as well. The pain and stiffness associated with runner\u2019s knee can make it difficult to do everyday activities like kneeling and climbing stairs.2 Recovery time Everyone\u2019s body is different. Some runners recover more quickly from injuries, while others take longer to heal. You should expect to take a break from running altogether, or at least cut down substantially on running during recovery from runner\u2019s knee. This is necessary to reduce the load on the knee and allow it to heal. While you are taking a rest from running, you can do rehab exercises to build strength. Exercising may help speed up recovery and prevent injuries in the future. It may also keep your knee pain-free when you\u2019re ready to increase your running distance and frequency again. Does runner\u2019s\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/\" \/>\n<meta property=\"og:site_name\" content=\"Injurymap\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Injurymap\/\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-20T14:33:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/kwtwryzc.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimeret l\u00e6setid\" \/>\n\t<meta name=\"twitter:data1\" content=\"9 minutter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/\",\"url\":\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/\",\"name\":\"Runner\u2019s Knee - Injurymap\",\"isPartOf\":{\"@id\":\"https:\/\/stg-qvnouf.elementor.cloud\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg\",\"datePublished\":\"2020-04-09T00:00:00+00:00\",\"dateModified\":\"2024-02-20T14:33:29+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#primaryimage\",\"url\":\"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg\",\"contentUrl\":\"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg\",\"width\":1500,\"height\":700},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/stg-qvnouf.elementor.cloud\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Runner\u2019s Knee\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stg-qvnouf.elementor.cloud\/#website\",\"url\":\"https:\/\/stg-qvnouf.elementor.cloud\/\",\"name\":\"Injurymap\",\"description\":\"Physiotherapy for Everyone, Everywhere\",\"publisher\":{\"@id\":\"https:\/\/stg-qvnouf.elementor.cloud\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stg-qvnouf.elementor.cloud\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"da-DK\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stg-qvnouf.elementor.cloud\/#organization\",\"name\":\"Injurymap\",\"url\":\"https:\/\/stg-qvnouf.elementor.cloud\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/stg-qvnouf.elementor.cloud\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2023\/10\/injurymap-logo.svg\",\"contentUrl\":\"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2023\/10\/injurymap-logo.svg\",\"width\":120,\"height\":26,\"caption\":\"Injurymap\"},\"image\":{\"@id\":\"https:\/\/stg-qvnouf.elementor.cloud\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/Injurymap\/\",\"https:\/\/www.linkedin.com\/company\/injurymap\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"L\u00f8berkn\u00e6 - Injurymap","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/","og_locale":"da_DK","og_type":"article","og_title":"Runner\u2019s Knee - Injurymap","og_description":"Most people know that running has physical benefits. It gives you killer legs, improved heart health, and increased stamina. It\u2019s a natural high. It\u2019s a form of meditation. You can do it (almost) anywhere because it doesn\u2019t need any special equipment. If you love running, anything that keeps you from doing it can be frustrating. Runner\u2019s knee is one such condition. It is the common term used to describe any one of several conditions that cause pain around the kneecap, also known as the patella. These conditions include patellofemoral pain syndrome and iliotibial band syndrome. Runner\u2019s knee is quite common and accounts for 25 percent of all injuries in runners.1 At Injurymap, we realize that the pain from runner\u2019s knee can force you to stop running temporarily. Thankfully, there are exercises you can do to get relief from the symptoms. With this informative guide, we want to help you understand runner\u2019s knee and learn how to prevent it. Please remember this information is meant for guidance only. Always seek medical care if your knee pain is severe or does not improve with home exercises. Content: What is runner\u2019s knee? Causes of runner\u2019s knee Symptoms of runner\u2019s knee Recovery time Diagnosis of runner\u2019s knee Treatment Other treatments for runner\u2019s knee Complications Prevention of runner\u2019s knee When to see a doctor Strength training can relieve pain from runner\u2019s knee &nbsp; What is runner\u2019s knee? Before we understand runner\u2019s knee, let\u2019s take a quick look at the structure of the knee joint. The knee is a large, complex, weight-bearing joint. It is formed by the lower end of the thigh bone and the upper end of the shin bone along with the kneecap. Several strong ligaments and muscles hold the bones together and allow smooth movement. Other structures also make knee movement easier. For example, a fat pad beneath the kneecap acts like a shock absorber. The kneecap rests in a groove in the thigh bone. It slides back and forth when you bend and straighten your knee. This is called patellar tracking. The cartilage that lines the knee joint allows the bones to glide without friction.2\u00a0A problem with any of these structures can lead to knee pain. &nbsp; &nbsp; Runner\u2019s knee (also called patellofemoral pain syndrome) is a running-related injury that causes knee pain. The condition is common in runners and can prevent you from training. The condition typically causes a dull ache in the front part of the knee, just above or behind the kneecap (patella). In this area, the knee joint connects to the lower end of the thigh bone (femur).3\u00a0Hence, the medical term patellofemoral pain syndrome. Causes of runner\u2019s knee You can develop runner\u2019s knee for various reasons. Sometimes the problem is structural, i.e., how your knee joint or muscles are built. For example, you can get runner\u2019s knee if:1,2,3 Your kneecap is placed too high in the joint. The poor alignment of the kneecap can lead to excessive wear and tear of the lubricating joint cartilage. This, in turn, can lead to knee pain. &nbsp; Your kneecap doesn\u2019t move properly in the groove when you bend and straighten your knee. &nbsp; Your quadriceps (front of the thigh) muscles are weak. These muscles help to keep the kneecap in its groove. Weak quadriceps can cause poor tracking of the patella. &nbsp; You have poor flexibility due to tight hamstrings (the muscles at the back of the thighs). &nbsp; Your Achilles tendon (heel cord) is tight. &nbsp; Other causes of runner\u2019s knee include: You have poor foot support in your running shoes. &nbsp; Your running stance rolls the feet in while your thigh muscles pull the kneecap out. &nbsp; You\u2019re overusing your knees with intense training. &nbsp; You\u2019ve suddenly increased the length of your runs or the number of days you run every week. &nbsp; You have suffered trauma or injury to your knee. &nbsp; You play sports like football or basketball that involve jumping (runner\u2019s knee is also called jumper\u2019s knee).3,4,6 &nbsp; A good pair of shoes and working on your form is essential if you want to stay injury-free while running. Building muscle strength and flexibility can also help you prevent issues like runner\u2019s knee. You can achieve this with a workout program that includes stretching and strengthening exercises for your legs and knees. The Injurymap app has a range of exercises that can help you improve your strength and flexibility. Symptoms of runner\u2019s knee The main symptom of runner\u2019s knee is dull ache felt around the kneecap. The pain develops slowly over time.6\u00a0You may feel some discomfort immediately after running. The symptoms may also intensify if you\u2019re climbing stairs or squatting. Sitting for a long time, for instance, during a movie or long flight, makes the knee pain worse. The area of the kneecap may be tender to touch.1,3 Another symptom of runner\u2019s knee is a clicking, grinding, or rubbing sound when you\u2019re bending and straightening your knee.If your runner\u2019s knee is due to IT band syndrome, the pain will most likely be present on the outer side of the knee. In that case, the pain will typically occur during running, and vanish as soon as you stop. It is worth noting that non-athletes can develop runner\u2019s knee as well. The pain and stiffness associated with runner\u2019s knee can make it difficult to do everyday activities like kneeling and climbing stairs.2 Recovery time Everyone\u2019s body is different. Some runners recover more quickly from injuries, while others take longer to heal. You should expect to take a break from running altogether, or at least cut down substantially on running during recovery from runner\u2019s knee. This is necessary to reduce the load on the knee and allow it to heal. While you are taking a rest from running, you can do rehab exercises to build strength. Exercising may help speed up recovery and prevent injuries in the future. It may also keep your knee pain-free when you\u2019re ready to increase your running distance and frequency again. Does runner\u2019s","og_url":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/","og_site_name":"Injurymap","article_publisher":"https:\/\/www.facebook.com\/Injurymap\/","article_modified_time":"2024-02-20T14:33:29+00:00","og_image":[{"width":1500,"height":700,"url":"https:\/\/kwtwryzc.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Estimeret l\u00e6setid":"9 minutter"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/","url":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/","name":"L\u00f8berkn\u00e6 - Injurymap","isPartOf":{"@id":"https:\/\/stg-qvnouf.elementor.cloud\/#website"},"primaryImageOfPage":{"@id":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#primaryimage"},"image":{"@id":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#primaryimage"},"thumbnailUrl":"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg","datePublished":"2020-04-09T00:00:00+00:00","dateModified":"2024-02-20T14:33:29+00:00","breadcrumb":{"@id":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#breadcrumb"},"inLanguage":"da-DK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/"]}]},{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#primaryimage","url":"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg","contentUrl":"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2024\/01\/sporlab-XiZ7pRvCzro-unsplash.jpg","width":1500,"height":700},{"@type":"BreadcrumbList","@id":"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/stg-qvnouf.elementor.cloud\/"},{"@type":"ListItem","position":2,"name":"Runner\u2019s Knee"}]},{"@type":"WebSite","@id":"https:\/\/stg-qvnouf.elementor.cloud\/#website","url":"https:\/\/stg-qvnouf.elementor.cloud\/","name":"Injurymap","description":"Fysioterapi for alle, overalt","publisher":{"@id":"https:\/\/stg-qvnouf.elementor.cloud\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stg-qvnouf.elementor.cloud\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"da-DK"},{"@type":"Organization","@id":"https:\/\/stg-qvnouf.elementor.cloud\/#organization","name":"Injurymap","url":"https:\/\/stg-qvnouf.elementor.cloud\/","logo":{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/stg-qvnouf.elementor.cloud\/#\/schema\/logo\/image\/","url":"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2023\/10\/injurymap-logo.svg","contentUrl":"https:\/\/stg-qvnouf.elementor.cloud\/wp-content\/uploads\/2023\/10\/injurymap-logo.svg","width":120,"height":26,"caption":"Injurymap"},"image":{"@id":"https:\/\/stg-qvnouf.elementor.cloud\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Injurymap\/","https:\/\/www.linkedin.com\/company\/injurymap"]}]}},"_links":{"self":[{"href":"https:\/\/stg-qvnouf.elementor.cloud\/da\/wp-json\/wp\/v2\/diagnosis\/4402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stg-qvnouf.elementor.cloud\/da\/wp-json\/wp\/v2\/diagnosis"}],"about":[{"href":"https:\/\/stg-qvnouf.elementor.cloud\/da\/wp-json\/wp\/v2\/types\/diagnosis"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stg-qvnouf.elementor.cloud\/da\/wp-json\/wp\/v2\/media\/2704"}],"wp:attachment":[{"href":"https:\/\/stg-qvnouf.elementor.cloud\/da\/wp-json\/wp\/v2\/media?parent=4402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stg-qvnouf.elementor.cloud\/da\/wp-json\/wp\/v2\/categories?post=4402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stg-qvnouf.elementor.cloud\/da\/wp-json\/wp\/v2\/tags?post=4402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}