Knee Supports for Runners

By Tens Machine UK . Last Updated Monday, 9th September 2024

Runner’s knee, also known as patellofemoral pain syndrome, is a surprisingly common condition among athletes and non-athletes alike. If you suspect you have runner's knee, it’s important to understand that proper knee support may be necessary for recovery. However, before rushing to purchase a knee brace, there are a few essential things to consider about runner’s knee—what it is, how it affects you, and the most effective ways to treat it. Being informed can help you choose the right support and ensure your recovery is as smooth as possible.

What is a Runner's Knee?

Runner's knee is an overuse injury that often results from excessive training or poor form during activities like weightlifting. Another contributing factor can be improper mechanics during physical activity, such as running or walking with poor technique. It may also arise due to misalignment, imbalances in leg strength, or foot and footwear problems. These issues can cause the kneecap to shift or feel unstable during movement.

What are the Symptoms of Runner’s Knee?

"Runner's knee" is a term that covers a range of knee problems, and despite the name, it doesn’t just affect runners. It refers to a variety of conditions that lead to pain and discomfort in the knee. Understanding the common symptoms and knee issues associated with runner's knee can help you identify the condition early and seek appropriate treatment. Here are some key symptoms to watch out for.

Key Symptoms You Might Experience:

Pain on slopes or stairs: Discomfort may worsen when walking downhill, on slopes, or going downstairs.
Localised pain: Typically, pain is felt at the front of the kneecap, though it can also occur around or behind the knee.
Pain during movement: Activities like bending your knee, squatting, kneeling, running, or even walking may trigger pain.
Popping or crackling sounds: You might hear or feel popping, crackling, or clicking when standing up after sitting for extended periods.
Instability or weakness: Your knee may feel unstable or weak at times, making it difficult to bear weight.
Tenderness: The knee may be sensitive to touch, causing discomfort with even light pressure.

So, as you can see above, the mixture of different symptoms may vary and these signs are typical symptoms of various knee conditions that fall under ‘runner’s knee’, whether you’re a fitness fanatic or not.

How do I treat Runner's Knee?

Depending on the severity of the injury, your knee will generally heal over time. However, there are treatments and strategies that can help relieve pain and speed up recovery. Here are a few ways to support your knee's healing process:

Knee Supports - Knee supports are a popular option for managing conditions like runner’s knee. Many people opt for a knee brace, which provides additional stability and compression. The benefits include improved blood circulation to the knee, faster recovery, and pain relief through compression and support.
Rest - Allow your knee ample time to heal by avoiding activities that may aggravate the injury. Try to minimise movements like squatting, lunging, and sitting or standing for long periods, as these can worsen the pain and delay recovery.
Stretches & Exercises - A physical therapist can guide you through stretches and exercises tailored to your specific condition. These movements will be designed to promote healing, improve flexibility, and strengthen the muscles around your knee.
Ice Therapy - Using ice packs for your knee is another effective way to manage pain and reduce swelling. Apply an ice pack for 20-30 minutes every few hours, once or twice a day. Continue this routine daily until the pain subsides.

Should a Knee Support be Tight?

Knee supports should not be overly tight or cause discomfort. Instead, they should fit securely and snugly, providing support without restricting blood flow or causing additional pain.

When selecting a knee support, it should offer both stability and comfort. Stride Flex Supports, for example, are designed to be comfortable, breathable, and supportive for extended wear. Made from high-quality medical-grade materials, they provide the necessary support while ensuring long-lasting comfort.

How Can I prevent Runner's Knee?

Preventing runner's knee and similar knee conditions requires a combination of proper preparation, appropriate gear, and mindful exercise habits. Here are several ways that can help protect your knees from further injury and injury in the future:

Warm Up Before Exercise - Always take time to warm up your muscles and joints before starting any workout. Gentle stretches and light cardio can help prepare your knees for the activity ahead, reducing the risk of injury.
Wear High-Quality Running Shoes - Invest in good-quality running shoes that provide adequate support. Shoes with proper cushioning can absorb shock, reducing the impact on your knees during runs or other high-impact activities.
Check Your Footwear for Support - Make sure your running shoes offer the right amount of arch and heel support. If they don’t, it may be worth exploring orthotic shoe inserts, which can provide additional support and alignment to help prevent runner’s knee.
Strengthen Your Thigh Muscles - Regularly performing exercises that target the muscles around your knees, particularly your quadriceps and hamstrings, can help stabilise your knee joints and prevent injury. Leg presses, step-ups, and hamstring curls are all beneficial for building strength.
Introduce New Workouts Gradually - Avoid making sudden changes to your workout routine, especially with exercises that place added stress on the knees, like heavy lunges or squats. Gradually increase the intensity and volume of these exercises to give your knees time to adjust and strengthen.
Pay Attention to Your Form - Poor form while running or exercising can put unnecessary strain on your knees. Focus on maintaining proper posture and technique during all physical activities to minimise the risk of injury.

Is Running generally bad for my knee?

Running can put strain on your joints, but its long-term impact largely depends on the surface you run on—whether it's hard pavement or a cushioned treadmill. Despite this, running is widely recognised as beneficial for knee health.

Research has shown that regular running can actually help protect your knees from conditions like knee and hip arthritis. This is because running promotes cartilage growth, which strengthens your knees and helps prevent wear and tear.

However, it's important to strike a balance. While running offers significant long-term health benefits, overdoing it can lead to issues such as overuse injuries, stress fractures, and runner’s knee. To minimise these risks, many runners opt for knee supports, particularly compression sleeves, which provide stability and reduce the likelihood of injury with each stride.

Additionally, investing in high-quality running shoes is essential. Proper footwear not only supports your knees but also benefits your hips, adding an extra layer of protection to your overall joint health.

Best Knee Supports for Runners Knee

We have a fantastic range of knee supports from patella protection, those that focus on compression of your knee and those that can be predominately used for sports related activities.

1. Stride Flex Knee Supports - These specific knee supports comes in three colours and 4 sizes, making sure you can find the right one for you. These have become incredibly popular because these specific knee supports are used for sports, daily activities and much more. They come with targeted compression around the knee, this can help minimise swelling, accelerate healing and provide medical grade support for various sports.

Colours:

2. Sports Knee Support - Designed to provide optimal support for your knee during high-intensity sports activities, this knee support lives up to its name. Engineered with premium materials and medical-grade compression, it ensures a snug, comfortable fit while protecting and stabilising your knee during sports such as football, rugby, cricket, netball, basketball, and many more.
The breathable, moisture-wicking fabric promotes airflow, keeping your skin cool and dry even during prolonged use, while the flexible design allows for full mobility without hindering your performance on the pitch, court, or field. Whether you're making quick sprints, sudden turns, or powerful jumps, this support moves with you, offering the stability and compression needed to reduce strain and minimise the risk of injury.

Ideal for both amateurs and professionals, this knee support also aids in faster recovery from minor injuries and can be used during training or competitive matches. Its seamless construction ensures a chafe-free experience, and its durable, stretchable material retains its shape and effectiveness over time.

3. Patella Knee Support - Specifically engineered to provide targeted tendon support, this knee brace delivers stable pressure around the knee joint to promote better circulation and aid in recovery from common injuries such as PCL, LCL, ACL, and MCL strains. Ideal for athletes and fitness enthusiasts, it helps alleviate pain, reduce pressure on the knee, and prevent further strain during activities.

Crafted from high-quality, breathable, and durable materials, this patella knee support ensures long-lasting comfort without sacrificing functionality. Its ergonomic design offers 360-degree tight compression around the knee, providing support for every movement, whether you're weightlifting, jogging, playing football, tennis, rugby, or participating in any other high-impact sport. This knee support is available in five different sizes, ensuring a customised fit for everyone, and comes in a sleek, neutral color for a professional look. Perfect for both injury prevention and rehabilitation, it allows you to maintain your active lifestyle while protecting and supporting your knee throughout your workouts and competitions.

By Paul Warburton . Last Updated Friday, 17th September 2021

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