Orthotics for Runner's Knee (PFPS)

Latest reviews
MORE FILTERS
4.4out of 5
Worsened(2)
Not improved(5)
Improved(2)
Almost cured(4)
Cured(18)
  • tawandacat Runner's Knee (PFPS)

    • Age 55+
    • Female
    • 145 lbs
    • 5' 7"
    • Binalong Bay, Tasmania
    22
    Sep2016
    • Injury Status Cured
    • Physical activity per week 8+ hours
    • Chronicity 2 - 3 Months
    • Repeat injury? No

    Treatment Ratings

      Cured
      Barefoot Shoes, Proper Running Form
      Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Strengthening Exercises, Cross training
      Not Improved
      Orthotics
      Worsened
      Supportive Shoes

    I had been running for years in really cushioned shoes (Asics Nimbus) When I was in my 30's I developed a sharp pain in my heels. I fixed this problem with orthotics as it was a quick fix to my problem. I ran with these orthotics in very cushioned shoes for 20 years. Then in my mid 50's I developed runners knee. I couldn't run anymore it hurt too much. So I started bike riding. I found that if I pointed my feet outwards (externally rotating the leg) when I peddled, it didn't hurt my knees. I took this concept back to my running. I read the book "Born to Run" By Christopher McDougall. I discovered that really padded running shoes gives the body a false sense of protection. When the brain doesn't perceive danger it does nothing to protect itself from repetitive actions like running with the knees misaligned as in my case, despite the orthotics. I switched to a mid barefoot shoe and got rid of the orthotics. I found the idea of using my feet and having a better connection to the ground profoundly interesting and helpful. I became very interested in posture and mechanical alignment of the body and how it correlates and affects performance. After reading the book "8 Steps to a Pain-Free Back" by Esther Gokhale. I signed up for the Gokhale Method Foundations Course. This is where I learned to walk a line with my inner heels on that line. This was the deal breaker for me. I found that this movement along with using my feet properly and engaging my glutes externally rotated the leg and aligned my ankles, knees and hips. I am now 58 years old and I am happily running again without any knee issues. Today, I just came back from a barefoot run along the beach. I haven't had knee problems for 2+ years now.


    Read more  
  • 03
    Dec2015
    • Injury Status Cured
    • Physical activity per week 8+ hours

    Treatment Ratings

      Cured
      Physical Therapy, Orthotics, Stretching, Strengthening Exercises

    Mine was eventually cured with orange superfeet inserts.

    I went to the sports medicine guy and he very quickly diagnosed it as runners knee. He seemed a little too eager to diagnose it that way though, I think his only questions were "where does it hurt" and "how much do you run". As soon as I told him my mileage, 50-60 mpw, he thought it was runners knee. He directed me to a PT for strengthening and stretching and recommending orange superfeet inserts.

    I was pretty skeptical since his diagnosis came so quickly and my symptoms didn't really match everything I'd read about runners knee. Went to the PT. Did the exercises and stretching for weeks. No progress.

    Finally I was getting desperate and bought the $40 inserts. They worked like magic, within days the pain was less when I ran. It was completely gone within weeks.

    I'm still not sure if this guy was brilliant or lucked into the diagnosis. Even though runners knee is supposed to be felt at the front of the knee, he called it "referred pain".


    Read more  
  • 19
    Jun2015

    Treatment Ratings

      Cured
      Physical Therapy, Orthotics, Surgery, Other
      Almost Cured
      Stretching, Acupuncture, Strengthening Exercises
      Worsened
      Rest, Platelet Rich Plasma Injection, Cortisone Injection

    I had 'runners knee' for years. Remember this is a catch all phrase to describe knee painwhere the cause isn't known. I agree that seeking out a good physiotherapist is the place to start. Ultimately for me I had an MRI which revealed nothing, but elected to have keyhole surgery which removed my plica and since then problem solved. No I hadn't heard of it either before the surgery... Took over a year to get to that point and then a few months recovery. Obviously surgery is a last resort. As an aside I'm not sure if running on forefoot is always the answer, but again for me increasing stride frequency has kept me injury free since, circa 3 years.


    Read more  
  • 08
    Jun2011
    • Injury Status Recovering

    Treatment Ratings

      Improved
      Orthotics, Supportive Shoes, Stretching, Foam Rolling

    I have been dealing with knee problems for the past several months. Good shoes with padding and perhaps SuperFeet which are an off the shelf orthotic to align the foot (your 1st shock absorber) will help.

    Stretching or ideally using a foam roller to reduce muscle tension from the calves to the hips is another piece of what made it possible for me to do a 10K last weekend.

    The feet, knees, hips are all interrelated. If the calves are tight, they pull on the achilles tendons which can affect the way your feet work. If the hips are tight (whose aren't), the knees become the main shock absorber when you are running.

    UTube has many wonderful videos on how to use a foam roller to loosen the hips, stretch the quads etc. It hurts at first, but quickly becomes addictive because you feel so much better when the deep muscles let go, allowing everything to work more efficiently.


    Read more  
  • 22
    Feb2011
    • Injury Status Cured
    • Chronicity 4 - 6 Months

    Treatment Ratings

      Cured
      Proper Running Form
      Not Improved
      Physical Therapy, Orthotics, Strengthening Exercises

    I had runner's knee symptoms in my right knee for three years. I got custom orthotics, went to physical therapy, and did knee strengthening exercises religiously. None of that helped much, though. The knee problem reduced me from marathoning to 20 mpw of easy jogging. If I tried to do anything more ambitious, my knee would start acting up.

    I finally got rid of the knee painby switching from heel striking to forefoot striking. The knee pain disappeared, and I have not had any knee problems since. I'm back up to 60 mpw and thinking about a marathon this fall.

    I know a lot of people don't like to think about changing their form, but it worked for me. It took a few months to adjust to it, but it was well worth it. If nothing else is working for you, it is something to consider.


    Read more  
  • 20
    Mar2010
    • Injury Status Cured
    • Physical activity per week 8+ hours

    Treatment Ratings

      Cured
      Physical Therapy, Orthotics, Stretching, Strengthening Exercises

    Mine was eventually cured with orange superfeet inserts.

    I went to the sports medicine guy and he very quickly diagnosed it as runners knee. He seemed a little too eager to diagnose it that way though, I think his only questions were "where does it hurt" and "how much do you run". As soon as I told him my mileage, 50-60 mpw, he thought it was runners knee. He directed me to a PT for strengthening and stretching and recommending orange superfeet inserts.

    I was pretty skeptical since his diagnosis came so quickly and my symptoms didn't really match everything I'd read about runners knee. Went to the PT. Did the exercises and stretching for weeks. No progress.

    Finally I was getting desperate and bought the $40 inserts. They worked like magic, within days the pain was less when I ran. It was completely gone within weeks.

    I'm still not sure if this guy was brilliant or lucked into the diagnosis. Even though runners knee is supposed to be felt at the front of the knee, he called it "referred pain".


    Read more  
  • 30
    Apr2006
    • Injury Status In Pain
    • Chronicity Under 1 Month

    Treatment Ratings

      Not Improved
      Orthotics, Brace, Supportive Shoes, Stretching, Strengthening Exercises, Cross training, Supplements

    I've been off since late December, after a hard 10-K (and a PR) that pushed my chondromalacia over the top. In the meantime, I've been doing the elliptical machine to say in at least some shape.

    Recently, it seems that I've plateaued and am just not getting better. I had been unable to run for a few months, and now can ran (very) short distances before being in pain.

    Things I've done:

    1. Strengthened my quads (still doing it)
    2. Taken glucosamine (didn't work, so stopped)
    3. Replaced my shoes (helped a little)
    4. Stretched my IT band, hamstrings, quads, etc.
    5. Worn a knee brace (and used it a few times, but it didn't help)
    6. Replaced my orthotics

    It's been 5 months. Is this taking too long to recover?


    Read more  
  • 17
    Jan2003
    • Injury Status Recovering
    • Chronicity 4 - 6 Months

    Treatment Ratings

      Almost Cured