What it is: Runner’s knee is the most prevalent running injury, affecting up to 30% of runners, according to Gillanders. It involves irritation of the joint between the femur (thigh bone) and the patella (kneecap), often due to misalignment, muscle imbalances, or overuse.
Symptoms: A dull ache around or behind the kneecap, especially during or after running, going up or down stairs, or sitting for long periods.
Why it happens: Weakness or tightness in the quads, hamstrings, glutes, or hip rotators can alter how the kneecap tracks, leading to stress and pain.
How to treat it: Focus on building strength and flexibility in the muscles around the knee. Prioritize exercises like:
- Clamshells and side-lying leg lifts for hip rotators
- Glute bridges and squats for glute activation
