How to Prevent Runner's Knee

Preventing "Runner's knee,":  Many runners get it, many others prevent it. Medically known as patellofemoral pain syndrome, runner's knee refers to a number of knee injuries, mostly caused by overuse.  Affected athletes include gymnasts, cyclists, sprinters, among others - both professional and recreational, who typically put heavy strain on their knees.  25% of runners, alone, are subject to this injury each year, which can be painful and somewhat debilitating. 

Luckily, there are some key things that you can do to help avoid runner's knee:

1. Warm-up.  Abruptly starting an exercise or physical activity before you've properly warmed up can put undo strain on the knee (as well as to the rest of the body). Think of your body as a car engine.  One of the worse things you can do to a car is to peel out before the engine has a chance to lubricate all of its internal components. Unnecessary friction and stress can be the result. 

Walking, proper stretching, simple knee exercises, and stationary cycling are all good forms to help warm up the body before a run.

2. Avoid ramping up too quickly.  New runners, especially, can be susceptible to knee injuries within their first six months of training. Try not to increase distances or intensity by more than 15% per week.  Remember that it was the tortoise that won the race!

3. Assure that you have the right attire, specifically the appropriate running shoes. Normal "sneakers" probably won't cut it.  Good running shoes should be lightweight, flexible, offer good shock absorption, and made for running. Running shoes are becoming ever-more specific to the type of running that one does: road running vs. trail or mountain running, so choose wisely.

4.  Manage your weight.  Performing any strenuous activity like running, while maintaining a heavy weight can put added stress on the body's ligaments, joints and tendons.  Remember to start slow, and don't overdo it.  Always consult your medical professional before you start any strenuous activity.


If you have a passion for running, but have been sidelined due to a knee or ankle injury, don't let if fester.  Consult a professional, such as an orthopedic doctor or sports medicine specialist.

Dr. Kevin Crawford and the medical team at Lubbock Sports Medicine are experts at diagnosing and treating sports injuries, serving the Lubbock TX and South Plains area.  Please call us at 806-792-4329.  We are here to help.

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.