Most Common Knee Problems
| Condition | What Is It? | Pain Location | Risk Group | Treatment |
|---|---|---|---|---|
| Runner's Knee (PFPS) | Patellofemoral Pain Syndrome | Front of the knee, around the patella | Runners, cyclists | Strength exercises, running technique correction |
| Jumper's Knee | Patellar tendon inflammation | Below the patella, at the front | Basketball players, volleyball players | Eccentric exercises, rest |
| IT Band Syndrome | Iliotibial tract friction | Outer side of the knee | Long-distance runners | Stretching, foam roller, running form correction |
| Meniscus tear | Cartilage damage | Inside of the joint, feeling of “locking” | Contact sports | Depends on severity — from rehabilitation to surgery |
| Pes anserinus bursitis | Bursa inflammation on the inner side of the knee | Inner side of the knee, 5-7 cm below the joint | Runners, breaststroke swimmers | Rest, ice, stretching |
Runner's Knee (PFPS) Exercise
Runner's knee — the most common problem among runners. These exercises strengthen the surrounding muscles:
Lie on your back, one leg bent, the other straight. Slowly raise the straight leg to 30-45°. 15-20 × 3 sets.
Lean your back against the wall, feet shoulder-width apart. Slowly slide down until ~90° at the knees. Hold for 20-45 sec.
While sitting, leg extended. Tense the quadriceps muscle (press the back of the knee into the surface). Hold for 10 sec × 15.
Lie on your side, slowly raise the upper leg while keeping it straight. 15-20 × 3 sets for each side.
Band around the legs above the knees. Step sideways while keeping the band taut. 10 steps × 3 directions.
On one leg, slowly squat to 30-45°, control the knee position (it must not collapse inward). 8-12 × 3.
IT Band Syndrome
The IT (iliotibial) band is a fascial band running from the hip to the tibia along the outer side of the thigh. When it is too tight, friction near the knee causes inflammation.
Increasing distance too quickly (>10% per week), running on uneven surfaces, weak hip muscles, inappropriate footwear.
Sharp or burning pain on the outer side of the knee, occurring during running (especially when running downhill), subsiding when you stop.
Foam roller for the IT band (NOT directly on the knee!), stretching exercises, reducing running volume, hip strengthening exercises.
Gradual increase in load, regular hip strengthening program, appropriate running shoes, surface variety.
❓ Frequently Asked Questions
Most methods are suitable for most people, but it is always recommended to consult a doctor or physiotherapist before starting a new program.
Results depend on individual characteristics, consistency and the complexity of the problem. Some people notice improvement within 1-2 weeks, others need 4-6 weeks.
Yes, often the best results are achieved by combining several recovery methods. For example, stretching + sleep hygiene + proper nutrition give a synergistic effect.
📚 Additional Resources and Sources
To deepen your knowledge, we recommend:
- Consult a certified physiotherapist
- Read scientific articles in the PubMed database
- Follow sports medicine news
- Use high-quality sports equipment
- Undergo preventive check-ups regularly