What is Runner's Knee (Patellofemoral Pain Syndrome)?

Runners Knee is a condition characterized by pain behind or around the kneecap. Poor kneecap tracking is believed to be the main cause this condition. The kneecap (patella) slides over a groove on the thighbone (femur) as your knee bends and straightens. If, for example, the front thigh muscles (quadriceps) are weak or imbalanced, the resulting muscle imbalance can pull the kneecap to the left or right of the groove, causing pressure, friction, and irritation to the cartilage on the undersurface of the kneecap when the knee is in motion.
Runner's knee isn't really a condition itself. It's a loose term for several specific disorders with different causes. Runner's knee can result from:

Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee.
Direct trauma to the knee, like a fall or blow.

Management: Medical
A.Relative rest
-Avoid squats and lunges
-Reduce Running mileage to painless distance
-Cross-train with biking, swimming, eliptical trainer
B.Pain relief
-NSAIDs (variable efficacy)eg. Mefenamic Acid, Ibuprofen, Naproxen etc.
-Ice Therapy
C. Patellofemoral Knee Exercises
D. Quadriceps strengthening
E.Lower extremity Stretching Exercises
1.Quadriceps Stretching
2.Quadriceps strengthening
a.Do not load knee at more than 45 degrees flexion
3.Hamstring stretches
4.Iliotibial Band stretches
5.Ankle stretches
F.Shoe modifications
-Replace excessively worn Running Shoes
G.Avoid provocative factors
1.Limit weight on a flexed knee
2.Consider cross-training activity
3.Reduce mileage and pace
4.Avoid uphill and downhill Running
H.Patellar Taping (inconsistent evidence of benefit)

Please watch the video from Shine at Yahoo.com by Susan Rinkunas that would help prevent runners knee

http://www.youtube.com/watch?v=zYt4AC9cn7c&feature=player_embedded
Susan Rinkunas is an associate editor at Runner’s World, a magazine (and website) that informs, advises, and motivates runners of all ages and abilities—and we mean it. Her blog on Yahoo! Shine offers tips on running technique, nutrition and weight loss, shoes and apparel, and balancing fitness and life.