Runner's Knee Not Improving? Here's Why

Summary

Jae Gruenke from The Balanced Runner explains that runner's knee, a common front knee pain, is often misdiagnosed as a muscle imbalance issue. The real cause, he argues, is poor running form, particularly having your weight too far back during mid-stance. Gruenke suggests that correcting your core action, allowing natural torso rotation, can balance your gait and alleviate the pain without needing to stretch or strengthen specific muscles.

Takeaways

• 🏃‍♂️ **Runner's Knee Identification**: It's a dull ache around the kneecap that occurs during running or when standing up from a seated position.
• 🔍 **Understanding the Issue**: The pain is in the patellar tendon, not the sides or deep inside the knee, indicating a specific area of concern.
• 💡 **Common Misdiagnosis**: The belief that tight quadriceps are the sole cause of runner's knee is challenged.
• 🤔 **Questioning Conventional Treatment**: The script questions why quads are overused and why glutes and hamstrings are underused, suggesting a deeper issue.
• 🏋️‍♂️ **Stretching and Strengthening Limitations**: While stretching quads and strengthening glutes and hamstrings may provide temporary relief, they don't address the root cause.
• 👟 **Running Form Analysis**: The way one runs, particularly having weight too far back in mid-stance, is identified as a primary cause of runner's knee.
• 🧍‍♂️ **Mid-Stance Weight Distribution**: Correct weight distribution over the foot is crucial for preventing excessive quad strain.
• 🙅‍♂️ **Myths Debunked**: Overstriding and increasing cadence are common recommendations that don't effectively solve the problem.
• 🔄 **Core Movement Importance**: Engaging the core and allowing natural torso movement is key to balanced weight distribution and preventing runner's knee.
• 🛑 **Exercises to Avoid**: Overemphasis on core stability exercises that restrict natural movement can exacerbate runner's knee issues.
• 🆓 **Resource Recommendation**: A free mini course, 'Runner's Knee Solution', is offered to help runners feel and implement the core action correctly.

Q & A

What is runner's knee?

Runner's knee is a condition characterized by a dull ache or pain at the front of the knee, specifically in the patellar tendon which connects the quadriceps muscle to the lower leg.

Who is Jae Gruenke?

Jae Gruenke is the founder of The Balanced Runner, a specialist who has been assisting runners and triathletes improve their form and performance since 2003.

What is the common misconception about treating runner's knee?

The common misconception is that runner's knee is caused by overworked and tight quadriceps muscles, and that stretching or strengthening the quadriceps, glutes, and hamstrings will solve the issue.

Why do stretches and exercises not always fix runner's knee?

Stretches and exercises may provide temporary relief, but they do not address the root cause of runner's knee, which is often an incorrect running form that leads to overuse of the quadriceps.

What is the fundamental cause of runner's knee according to Jae Gruenke?

The fundamental cause of runner's knee is the way a person runs, which overuses the quadriceps and underuses the glutes and hamstrings.

What is mid-stance and how does it relate to runner's knee?

Mid-stance is the moment in the running gait when one foot is on the ground and the body is bearing 2.7 times its weight. If the body weight is too far back during mid-stance, it can cause the quadriceps to overwork and lead to runner's knee.

What are the three main ways a runner's weight can be too far back in mid-stance?

The three main ways are: 1) Leaning forward with the butt too far behind the foot, 2) Being excessively flexed at the hips, and 3) Arching the back excessively which pushes the weight back.

Why might increasing cadence not solve runner's knee?

Increasing cadence, or taking shorter, more frequent steps, might reduce the stress on the knee but does not address the fundamental issue of the runner's form and weight distribution during mid-stance.

What is the core action and how does it help prevent runner's knee?

The core action involves the twisting of the pelvis and upper body in opposite directions, which helps balance the runner over their feet and prevent the weight from being too far back in mid-stance.

What is the Runner's Knee Solution mini course mentioned in the script?

The Runner's Knee Solution mini course is a free resource that teaches runners how to feel and utilize the core action in their running to prevent overuse of the quadriceps and alleviate runner's knee.

What advice does Jae Gruenke give regarding exercises that train a still core?

Jae Gruenke advises against exercises that train the core to be still, such as planks or Pilates, as they may contribute to the problem of runner's knee by not allowing the natural core action needed for proper running form.