The knee cap or patella sits over the front of the knee joint, and when you bend your knees, the back of the knee cap glides over the cartilage of the thigh bone (femur). Assisting in this movement are tendons and ligaments that attach the knee cap to the shinbone and thigh muscle. When any of these parts are unable to move or function normally, pain can arise.
Anterior knee pain can be caused by:
- Abnormal position of the kneecap, such as being too high in the knee joint
- Arthritis, which refers to inflammation or degeneration of the cartilage of the knee
- Injury or trauma to the knee cap such as a dislocation or fracture
- Overuse, which includes repetitive stress or excessive training from activities such as long-distance running or sports requiring prolonged jumping
- Poor foot support or flat feet
- Tight hamstrings
- Tight Achilles tendons
- Weak muscles in the thigh, hip or knee, which would normally help to maintain correct alignment of the knee cap
Risk factors for developing anterior knee pain or runner’s knee include:
- Being overweight, which places more stress on the knee joint
- Prior injury to the knee cap
- Excessive exercise that involves the knee joint such as playing football, running or cycling
Preventing anterior knee pain or runner’s knee
- Maintaining a healthy body weight
- Warming up and stretching before running
- Wearing appropriate shoes that offer good support
- Practicing good technique while running, by leaning forward with knees bent
- Increasing activity levels gradually