{"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":"loperkne","status":"publish","type":"diagnosis","link":"https:\/\/stg-qvnouf.elementor.cloud\/no\/diagnoses\/runners-knee\/","title":{"rendered":"L\u00f8perkne"},"content":{"rendered":"<p>De fleste vet at l\u00f8ping har fysiske fordeler. Det gir deg gode bein, bedre hjertehelse og \u00f8kt utholdenhet. Det er en naturlig rus. Det er en form for meditasjon. Du kan gj\u00f8re det (nesten) hvor som helst, fordi det ikke krever noe spesielt utstyr.<\/p>\n<p>Hvis du elsker \u00e5 l\u00f8pe, kan alt som hindrer deg i \u00e5 gj\u00f8re det, v\u00e6re frustrerende. L\u00f8perkne er en slik tilstand. Det er en fellesbetegnelse som brukes for \u00e5 beskrive en av flere tilstander som for\u00e5rsaker smerter rundt knesk\u00e5len, ogs\u00e5 kjent som patella. Disse tilstandene inkluderer patellofemoralt smertesyndrom og iliotibialb\u00e5ndsyndrom. L\u00f8perkne er ganske vanlig og utgj\u00f8r 25 prosent av alle skader hos l\u00f8pere.<sup id=\"fnref:1\">1<\/sup><\/p>\n<p>Hos Injurymap vet vi at smertene fra l\u00f8perkneet kan tvinge deg til \u00e5 slutte \u00e5 l\u00f8pe midlertidig. Heldigvis finnes det \u00f8velser du kan gj\u00f8re for \u00e5 lindre symptomene. Med denne informative guiden \u00f8nsker vi \u00e5 hjelpe deg med \u00e5 forst\u00e5 l\u00f8perkne og l\u00e6re hvordan du kan forebygge det. Husk at denne informasjonen kun er ment som veiledning. Opps\u00f8k alltid lege dersom knesmertene er alvorlige eller ikke blir bedre med hjemme\u00f8velser.<\/p>\n<p><strong>Innhold:<\/strong><\/p>\n<ul>\n<li>Hva er l\u00f8perkne?<\/li>\n<li>\u00c5rsaker til l\u00f8perkne<\/li>\n<li>Symptomer p\u00e5 l\u00f8perkne<\/li>\n<li>Gjenopprettingstid<\/li>\n<li>Diagnostisering av l\u00f8perkne<\/li>\n<li>Behandling<\/li>\n<li>Andre behandlinger for l\u00f8perkne<\/li>\n<li>Komplikasjoner<\/li>\n<li>Forebygging av l\u00f8perkne<\/li>\n<li>N\u00e5r du b\u00f8r opps\u00f8ke lege<\/li>\n<li>Styrketrening kan lindre smerter fra l\u00f8perkneet<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Hva er l\u00f8perkne?<a id=\"whatIs\"><\/a><\/h2>\n<p>F\u00f8r vi g\u00e5r n\u00e6rmere inn p\u00e5 l\u00f8perkneet, m\u00e5 vi ta en rask titt p\u00e5 kneleddets oppbygning. Kneet er et stort, komplekst og vektb\u00e6rende ledd. Det best\u00e5r av den nedre enden av l\u00e5rbeinet og den \u00f8vre enden av leggbeinet sammen med knesk\u00e5len. Flere sterke leddb\u00e5nd og muskler holder knoklene sammen og s\u00f8rger for jevn bevegelse.<\/p>\n<p>Andre strukturer gj\u00f8r det ogs\u00e5 lettere \u00e5 bevege kneet. For eksempel fungerer en fettpute under knesk\u00e5len som en st\u00f8tdemper. Knesk\u00e5len hviler i et spor i l\u00e5rbenet. Den glir frem og tilbake n\u00e5r du b\u00f8yer og retter ut kneet. Dette kalles patellasporing. Brusken som kler kneleddet, gj\u00f8r at knoklene kan gli uten friksjon.<sup id=\"fnref:2\">2<\/sup>\u00a0Et problem med noen av disse strukturene kan f\u00f8re til knesmerter.<\/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\u00e6rnes anatomi\" width=\"1120\" height=\"1080\" data-duration=\"500ms\" data-margin-start=\"10%\" \/><figcaption class=\"wp-caption-text\">Kn\u00e6rnes anatomi<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>L\u00f8perkne (ogs\u00e5 kalt patellofemoralt smertesyndrom) er en l\u00f8psrelatert skade som for\u00e5rsaker smerter i kneet. Tilstanden er vanlig hos l\u00f8pere og kan hindre deg i \u00e5 trene. Tilstanden for\u00e5rsaker vanligvis en kjedelig smerte i den fremre delen av kneet, rett over eller bak knesk\u00e5len (patella). I dette omr\u00e5det er kneleddet koblet til den nedre enden av l\u00e5rbenet (femur).<sup id=\"fnref:3\">3<\/sup>\u00a0Derav den medisinske betegnelsen patellofemoralt smertesyndrom.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">\u00c5rsaker til l\u00f8perkne<a id=\"causes\"><\/a><\/h2>\n<p>Du kan utvikle l\u00f8perkne av ulike \u00e5rsaker. Noen ganger er problemet strukturelt, dvs. hvordan kneleddet eller musklene er bygget opp. Du kan for eksempel f\u00e5 l\u00f8perkne hvis:<sup id=\"fnref:1\">1,<\/sup><sup id=\"fnref:2\">2,<\/sup><sup id=\"fnref:3\">3<\/sup><\/p>\n<ul>\n<li>Knesk\u00e5len er plassert for h\u00f8yt i leddet. Den d\u00e5rlige justeringen av knesk\u00e5len kan f\u00f8re til overdreven slitasje p\u00e5 den sm\u00f8rende leddbrusken. Dette kan i sin tur f\u00f8re til knesmerter.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Knesk\u00e5len beveger seg ikke riktig i sporet n\u00e5r du b\u00f8yer og retter ut kneet.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Quadriceps-musklene (forsiden av l\u00e5ret) er svake. Disse musklene bidrar til \u00e5 holde knesk\u00e5len i sporet. Svake quadriceps kan f\u00f8re til d\u00e5rlig sporing av knesk\u00e5len.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du har d\u00e5rlig bevegelighet p\u00e5 grunn av stramme hamstrings (musklene p\u00e5 baksiden av l\u00e5rene).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Akillessenen (h\u00e6lsenen) 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 \u00e5rsaker til l\u00f8perkne er blant annet<\/p>\n<\/div>\n<div class=\"p-2\">\n<ul>\n<li>Du har d\u00e5rlig fotst\u00f8tte i l\u00f8peskoene dine.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>L\u00f8pestillingen ruller f\u00f8ttene inn, mens l\u00e5rmusklene trekker knesk\u00e5len ut.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du overbelaster kn\u00e6rne dine med intens trening.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du har plutselig \u00f8kt lengden p\u00e5 l\u00f8peturene dine eller antall dager du l\u00f8per hver uke.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du har p\u00e5dratt deg et traume eller en skade i kneet.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Du driver med idretter som fotball eller basketball som inneb\u00e6rer hopping (l\u00f8perkne kalles ogs\u00e5 hopperkne).<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 trening av formen er avgj\u00f8rende for \u00e5 holde deg skadefri n\u00e5r du l\u00f8per. \u00c5 bygge muskelstyrke og fleksibilitet kan ogs\u00e5 hjelpe deg med \u00e5 forebygge problemer som l\u00f8perkne. Dette kan du oppn\u00e5 med et treningsprogram som inkluderer t\u00f8ynings- og styrke\u00f8velser for ben og kn\u00e6r. Injurymap-appen har en rekke \u00f8velser som kan hjelpe deg med \u00e5 forbedre styrken og fleksibiliteten din.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Symptomer p\u00e5 l\u00f8perkne<a id=\"symptoms\"><\/a><\/h2>\n<p>Hovedsymptomet p\u00e5 l\u00f8perkne er en dump smerte som kjennes rundt knesk\u00e5len. Smertene utvikler seg sakte over tid.<sup id=\"fnref:6\">6<\/sup>\u00a0Du kan f\u00f8le et visst ubehag umiddelbart etter l\u00f8ping. Symptomene kan ogs\u00e5 forsterkes hvis du g\u00e5r i trapper eller sitter p\u00e5 huk. Hvis du sitter lenge, for eksempel under en film eller en lang flytur, forverres smertene i kneet. Omr\u00e5det rundt knesk\u00e5len kan v\u00e6re \u00f8mt ved ber\u00f8ring.<sup id=\"fnref:1\">1,<\/sup><sup id=\"fnref:3\">3<\/sup><\/p>\n<p>Et annet symptom p\u00e5 l\u00f8perkne er en klikkende, gnissende eller gnidende lyd n\u00e5r du b\u00f8yer og retter ut kneet. Hvis l\u00f8perkneet ditt skyldes IT-b\u00e5ndssyndrom, vil smertene mest sannsynlig v\u00e6re til stede p\u00e5 utsiden av kneet. I s\u00e5 fall vil smertene vanligvis oppst\u00e5 under l\u00f8ping, og forsvinne s\u00e5 snart du stopper.<\/p>\n<p>Det er verdt \u00e5 merke seg at ogs\u00e5 ikke-idrettsut\u00f8vere kan utvikle l\u00f8perkne. Smertene og stivheten forbundet med l\u00f8perkne kan gj\u00f8re det vanskelig \u00e5 utf\u00f8re hverdagslige aktiviteter som \u00e5 st\u00e5 p\u00e5 kn\u00e6rne og g\u00e5 i trapper.<sup id=\"fnref:2\">2<\/sup><\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Gjenopprettingstid<a id=\"recovery\"><\/a><\/h2>\n<p>Kroppen er forskjellig fra person til person. Noen l\u00f8pere kommer seg raskere etter skader, mens andre bruker lengre tid p\u00e5 \u00e5 komme seg. Du m\u00e5 regne med \u00e5 ta en pause fra l\u00f8ping, eller i det minste redusere l\u00f8pingen betydelig, n\u00e5r du skal restituere deg fra et l\u00f8perkne. Dette er n\u00f8dvendig for \u00e5 redusere belastningen p\u00e5 kneet og gi det tid til \u00e5 leges.<\/p>\n<p>Mens du tar en pause fra l\u00f8pingen, kan du gj\u00f8re rehabiliterings\u00f8velser for \u00e5 bygge styrke. Trening kan bidra til raskere restitusjon og forebygge skader i fremtiden. Det kan ogs\u00e5 bidra til \u00e5 holde kneet smertefritt n\u00e5r du er klar til \u00e5 \u00f8ke l\u00f8psdistansen og l\u00f8psfrekvensen igjen.<\/p>\n<h2 class=\"h5\">G\u00e5r l\u00f8perkneet over av seg selv?<\/h2>\n<p>Dessverre forsvinner ikke l\u00f8perkneet av seg selv. En periode med hvile eller redusert l\u00f8pedistanse er vanligvis n\u00f8dvendig for \u00e5 f\u00e5 smertene under kontroll. Du kan bruke denne tiden til \u00e5 \u00f8ke utholdenheten og bygge muskelstyrke. Fokuset ditt b\u00f8r v\u00e6re p\u00e5 de store musklene i beina, som quadriceps og hamstrings. Disse musklene er viktige for knerehabiliteringen.<sup id=\"fnref:5\">5<\/sup>. Ikke glem \u00e5 inkludere setemusklene og hofteadduktorene ogs\u00e5. Injurymap-appen har t\u00f8ynings- og styrke\u00f8velser for alle disse muskelgruppene. Du kan f\u00f8lge demonstrasjonene i appen og l\u00e6re hvordan du gj\u00f8r hver \u00f8velse p\u00e5 riktig m\u00e5te.<\/p>\n<h2 class=\"h5\">Hvor lang tid tar det \u00e5 bli frisk fra l\u00f8perkneet?<\/h2>\n<p>I gjennomsnitt tar det fire til seks uker \u00e5 bli frisk fra et l\u00f8perkne.<sup id=\"fnref:5\">5<\/sup>\u00a0Du kan fremskynde restitusjonsprosessen ved \u00e5 redusere belastningen p\u00e5 det ber\u00f8rte kneet og bygge styrke med rehabiliterings\u00f8velser.<\/p>\n<p>Diagnostisering av l\u00f8perkne<a id=\"diagnosis\"><\/a><\/p>\n<p>Helsepersonell vil diagnostisere l\u00f8perkne basert p\u00e5 anamnesen din og en fysisk unders\u00f8kelse. De kan bestille r\u00f8ntgenbilder for \u00e5 se etter strukturelle endringer i kneet.<sup id=\"fnref:3\">3<\/sup><\/p>\n<h2>Behandling for l\u00f8perkne<a id=\"otherTreatments\"><\/a><\/h2>\n<p>Det er sv\u00e6rt sjelden n\u00f8dvendig med kirurgi for \u00e5 behandle l\u00f8perkne. Konservativ behandling er vanligvis vellykket n\u00e5r det gjelder \u00e5 kontrollere smertene. Den mest effektive behandlingen for l\u00f8perkne er hvile og styrkeoppbygging med \u00f8velser. Trening gj\u00f8r at du kan komme tilbake til l\u00f8ping uten smerter. I tillegg til trening kan andre behandlinger for l\u00f8perkne inkludere:<\/p>\n<p><strong>RICE-behandling:<\/strong>\u00a0RICE st\u00e5r for hvile, is, kompresjon og elevasjon. En ispose, heving av benet og kompresjon av kneet med en bandasje kan hjelpe p\u00e5 symptomene.<\/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=\"Ising av kneet\" width=\"1250\" height=\"1250\" data-duration=\"500ms\" data-margin-start=\"10%\" \/><figcaption class=\"wp-caption-text\">Glasur<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><strong>Medisiner:<\/strong>\u00a0Smertestillende tabletter uten resept, som paracetamol og ibuprofen, kan kontrollere smerter i l\u00f8perkneet p\u00e5 kort sikt.<\/p>\n<p><strong>Skoinnlegg:<\/strong>\u00a0Fotb\u00f8yler i skoene kan lindre noe av smertene fra l\u00f8perkneet.<sup id=\"fnref:3\">3<\/sup><\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Komplikasjoner<a id=\"complications\"><\/a><\/h2>\n<p>Den gode nyheten er at de fleste kan bli friske fra l\u00f8perkneet. Med riktige rehabiliterings\u00f8velser og konservativ behandling kan du raskt komme tilbake til smertefri l\u00f8ping. Jo raskere du kommer i gang med behandling og styrkeoppbyggende \u00f8velser, desto raskere blir du frisk.<\/p>\n<p>Ubehandlet kan l\u00f8perkne p\u00e5 grunn av iliotibialb\u00e5ndsyndrom f\u00f8re til biomekaniske abnormiteter i beinet n\u00e5r du fors\u00f8ker \u00e5 kompensere for smertene. I sjeldne tilfeller kan l\u00f8perkne f\u00f8re til komplikasjoner som permanent skade p\u00e5 knebrusken.<sup id=\"fnref:6\">6<\/sup><\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Forebygging av l\u00f8perkne<a id=\"prevention\"><\/a><\/h2>\n<p>om du er glad i \u00e5 l\u00f8pe, kan du forebygge l\u00f8perkne ved \u00e5 bygge opp muskelstyrken. Husk alltid \u00e5 t\u00f8ye ut f\u00f8r du starter l\u00f8peturen. Det er ogs\u00e5 lurt \u00e5 g\u00e5 ned i vekt for \u00e5 redusere belastningen p\u00e5 kn\u00e6rne. \u00d8k l\u00f8pedistansen og hastigheten gradvis. L\u00f8p p\u00e5 mykt underlag s\u00e5 langt det er mulig. Bruk l\u00f8pesko av god kvalitet og med god passform.\u00a0<sup id=\"fnref:1\">1<\/sup>\u00a0L\u00f8peskoene skal sitte som sokker p\u00e5 f\u00f8ttene, uten rom for bevegelse. De b\u00f8r ha god demping for \u00e5 redusere belastningen p\u00e5 leddene. Materialet i l\u00f8peskoen b\u00f8r v\u00e6re lett, pustende og kombinere st\u00f8tte med fleksibilitet.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">N\u00e5r du b\u00f8r opps\u00f8ke lege<a id=\"doctor\"><\/a><\/h2>\n<p>Knesmerter fra l\u00f8perkne kan vanligvis behandles med hjemme\u00f8velser. Men hvis smertene fortsetter i mer enn 2-3 uker, b\u00f8r du f\u00e5 det sjekket ut.<sup id=\"fnref:6\">6<\/sup>\u00a0Det finnes mange andre mulige \u00e5rsaker til knesmerter enn l\u00f8perkne. Tilstander som IT-b\u00e5ndssyndrom og meniskbruskskader kan ogs\u00e5 for\u00e5rsake knesmerter hos l\u00f8pere.<\/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 lege vil kunne diagnostisere problemet og foreskrive riktig behandling. Du b\u00f8r opps\u00f8ke lege for knesmerter hvis du har:<\/p>\n<ul>\n<li>Betydelig hevelse i kneet.<\/li>\n<li>R\u00f8dhet, \u00f8mhet eller varme rundt kneleddet.<\/li>\n<li>Feber.<\/li>\n<li>Intense smerter som ikke blir bedre med smertestillende medisiner.<\/li>\n<li>Synlig deformitet i leddene.<\/li>\n<li>Manglende evne til \u00e5 b\u00e6re vekt p\u00e5 beinet.<\/li>\n<\/ul>\n<p>Det er vanligvis trygt \u00e5 observere mindre knesmerter hjemme og iverksette egenomsorgstiltak. Men ikke utsett \u00e5 opps\u00f8ke profesjonell legehjelp hvis du har noen av symptomene ovenfor.<\/p>\n<h2 class=\"h4 mt-8 mt-lg-14\">Styrketrening kan lindre smerter fra l\u00f8perkneet<a id=\"strengthTraining\"><\/a><\/h2>\n<p>For hver kilometer du l\u00f8per, utf\u00f8rer du mer enn 1500 kneb\u00f8y p\u00e5 ett bein.6 Det er litt av en trenings\u00f8kt for kn\u00e6rne! Det er derfor ikke overraskende at kn\u00e6rne dine risikerer \u00e5 bli skadet. L\u00f8perkne er en vanlig skade blant l\u00f8pere. Tilstanden kan v\u00e6re smertefull og kan hindre deg i \u00e5 trene s\u00e5 mye som du \u00f8nsker. Heldigvis kan du bli frisk fra l\u00f8perkneet med konservativ behandling. En endring i aktivitetsniv\u00e5 og et terapeutisk treningsprogram kan f\u00e5 deg tilbake til l\u00f8ping, smertefri, i l\u00f8pet av f\u00e5 uker.<\/p>\n<p>Injurymap-appen har flere effektive treningsprogrammer som du kan utf\u00f8re hjemme. Det finnes \u00f8velser for generell kondisjon og vektreduksjon, samt \u00f8velser som retter seg mot spesifikke muskelgrupper. Bruk Injurymap-appen til \u00e5 trene benmuskulaturen og holde kn\u00e6rne friske og skadefrie. Med riktig treningsrutine kan du l\u00f8pe av hjertens lyst uten problemer som for eksempel l\u00f8perkne.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong><a class=\"appStore\" href=\"https:\/\/injurymap.app.link\/l8kPsJG6v5\">Start din 14-dagers gratis pr\u00f8veversjon av 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=\"nb_NO\" \/>\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=\"Ansl. lesetid\" \/>\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\":\"nb-NO\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kwtwryzc.elementor.cloud\/diagnoses\/runners-knee\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"nb-NO\",\"@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\":\"nb-NO\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stg-qvnouf.elementor.cloud\/#organization\",\"name\":\"Injurymap\",\"url\":\"https:\/\/stg-qvnouf.elementor.cloud\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"nb-NO\",\"@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\u00f8perkne - 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":"nb_NO","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. 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