De runnersknee, letterlijk vertaald: renners knie, komt veelal voor bij hardlopers en wandelaars. Hardlopen is een zware sport voor de knieën. Bij elke stap die gezet wordt moeten de knieën de krachten die hierbij vrijkomen opvangen.
Oorzaak runners knie? Hoe ontstaan een runnersknee!
Zodra iemand last heeft van een runners knee dan zie je deze persoon grijpen naar zijn bovenbeen, iets boven de knieschijf en aan de buitenkant van de knie. Hier loopt een peesplaat, de tractus iliotibialis. Deze loopt vanaf het heupbeen langs de zijkant van het been tot richting het onderbeen. Zodra jij aan het wandelen of hardlopen bent, zal je dit doen door je knie te buigen en te strekken. De iliotibiale pees zal tijdens deze bewegingen langs de kniebobbel geleiden. Zodra deze herhaling vele malen herhaald wordt kan het zijn dat de pees geïrriteerd en ontstoken raakt.
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With runner’s knee, you experience knee pain while running caused by overload of structures around the knee joint. This injury is often called runner’s knee and is medically known as iliotibial band syndrome. It involves irritation on the outside of the knee due to repetitive movements. Symptoms usually develop gradually and are most common in runners, walkers, and athletes who cover many miles.
With runner’s knee, the structures on the outside of the knee joint are mainly overloaded. Repeated bending and stretching movements create friction around the knee. This load can increase especially over longer distances or on hilly terrain, leading to pain during and after activity.
When the knee is repeatedly loaded without enough recovery time, the tissue on the outside of the knee can become irritated. Running posture plays an important role. Factors such as bow legs, knock knees, a leg length difference, flat feet or high arches can increase pressure on the outside of the knee. Reduced hamstring strength, poor running technique, or unsuitable footwear can also contribute to runner’s knee.
Runner’s knee usually results from a combination of overload and reduced knee control. A rapid increase in training intensity, frequent running on hard surfaces, or insufficient strength in the thigh and hip muscles can contribute to pain on the outside of the knee. Symptoms often increase as mileage rises or when load is built up too quickly.
During running, the knee is loaded with every step. When posture or running technique is not optimal, friction on the outside of the knee increases. Especially during long distances, marathons, or mountain hikes, the load can rise quickly. By improving muscle strength, running technique, and training progression, this type of knee pain during running can often be reduced.
The diagnosis of runner’s knee is usually based on the pattern of symptoms and a physical examination. Recovery mainly focuses on reducing load. In the first weeks, it is important to rest the knee and temporarily stop running. Alternative activities such as cycling or swimming are often possible. Afterwards, load can be gradually increased by running less often, at a slower pace, and over shorter distances. Targeted exercise therapy can help improve knee stability.
A knee brace can be valuable support for runner’s knee by providing extra stability to the knee joint and helping to distribute load more evenly during movement. During the recovery phase, a brace can contribute to better control and confidence, especially when resuming walking or light running. The brace supports the knee without fully immobilizing it, allowing comfortable movement.
Wearing a knee brace for runner’s knee can help improve knee control and reduce overload during recovery and the gradual return to sports.
What exercises can you do for runner’s knee? +
Exercises for runner’s knee focus on strengthening and relaxing the muscles around the knee, hip, and thigh. Training the gluteal muscles and thigh muscles in particular, as well as stretching the iliotibial band, can help reduce strain on the knee. It is important to start slowly and perform exercises without pain. A physiotherapist can help you choose the right exercises and gradually build up the load.
How do you recognize an overused knee? +
An overused knee is often recognized by pain that develops gradually and increases during or after activity. With runner’s knee, the pain is usually on the outside of the knee and worsens with running, climbing stairs, or walking downhill. At rest, symptoms are often less noticeable or even absent. The knee may also feel stiff or tender to the touch.
Does runner’s knee go away on its own? +
Runner’s knee usually does not go away on its own if you continue training at the same intensity. By taking rest, adjusting your training load, and doing targeted exercises, the symptoms can recover. When the underlying cause is addressed and the knee gets enough recovery time, symptoms often disappear completely. Without adjusting the load, there is a risk that the complaints will keep returning.
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