It's called "runner's knee," but the activities that can lead to the painful ailment that affects one in four physically active people range from dancing to basketball. Now, in the first study of its kind, researchers at the University of North Carolina set out to learn what exactly causes runner's knee. A university press release reports that the research team followed about 1,600 midshipmen from the United States Naval Academy, analyzing their biomechanics. After several years, 40 had developed runner's knee. Overall, the scientists found, those who suffered from runner's knee had weaker quads and hamstrings, and consequently did not bend their knees as much as they should when running or jumping. That shortcoming rendered the contact area between the kneecap and the femur smaller, so pressure was concentrated on a smaller area.
What can be done to avoid the painful condition? The researchers learned that amateur athletes can determine whether they are at risk with a simple test: if their knee crosses over the big toe when squatting; the arches of their feet collapse when landing from a jump; and if they do not bend their knees much when they land, they stand a greater chance of developing the syndrome. The best way to prevent runner's knee, the researchers found, is to change the way you move, and build greater
leg strength.
When I squat with my toes pointing forward my knee does cross over my big toe. However if I squat with my toes pointing outward there is no cross over. I have no symptoms of runners knee and run about twenty miles a week. Possibly I am lucky or the orthotics I wear are helpful.
But the test is not quite as simple as one would hope.
Interesting, when I run with my toes pointing outward now, my knees hurt. When I run with my toes pointing forward my knees are fine. I’m in my fifties now and have always (and still do) play basketball and/or soccer 3 or so times a week. A year and a half ago I thought I was done because of much knee pain till I figured out running with my toes pointed forward and now I have the knees of a 30 year old again. I do leg lifts and hamstring exercises on the machines with my toes pointing in towards each other and the muscles in my legs are all being built up differently so it is natural for me to run that way. I recommend others to give it a shot. It takes a month or so before you really see the difference consistently.