Runner’s knee is the term that describes any of the many conditions which cause pain around the kneecap, also called the patella. These conditions include patellofemoral malalignment, anterior knee pain syndrome, iliotibial band syndrome and chondromalacia patella.
The most common cause of getting runner’s knee is running, as suggested by the name. However, any activity that continuously stresses the knee joint can cause this disorder. This can include walking, biking, jumping, skiing, cycling, and playing football.
According to the Harvard Medical School, runner’s knee occurs most commonly in women than in men, especially in middle-aged women. Overweight People are particularly prone to the disorder.
If you experience knee pain after a run and suspect that it might be a runner’s knee, here are some facts to satisfy your suspicions
The hallmark of a runner’s knee is aching, dull, pain surrounding or behind the kneecap, especially where it meets the lower part of the femur or thighbone.
pain can be felt when:
● descending or climbing stairs
● standing up or sitting down
● sitting for a prolonged period of time with your knee bent
Other symptoms include popping, grinding, or swelling in the knee.
With iliotibial band syndrome, the pain is most intense on the outside of the knee, where the iliotibial band, which goes from the hip to the lower leg, connects to the tibia, or the inner, thicker bone of the lower leg.
Irritation to the lining of the knee or soft tissues, worn or torn cartilage, or strained tendons can all be causes to runner’s knee. Any of the following causes outlined below can also contribute to a runner’s knee:
● overuse of knee
● misalignment of the kneecap
● Trauma to the kneecap
● complete or partial dislocation of the kneecap
● flat feet
● tight or weak thigh muscles
● Not enough stretching before exercise
● Fracture in the kneecap
● synovial plica syndrome or Plica syndrome, in which the lining of the joint becomes inflamed and thickened
In a few cases, pain begins in the hip or back and is transmitted to the knee. This is known as “referred pain.”
The following steps to prevent runner’s knee are recommended by the American Academy of Orthopaedic Surgeons:
● Staying fit: Make sure your conditioning and overall health are good. In case you’re overweight, consult your doctor about making a weight loss plan.
● Stretching: Performing a five-minute warm up followed by stretching exercises prior to your run or any activities that stress the knee. Your doctor can demonstrate some exercises to prevent irritation and improve the flexibility of your knee.
● Gradually increase training: Don’t Suddenly increase the intensity of your workout. Rather, make changes incrementally.
● Use proper running shoes: Get quality shoes with good shock absorption, and make sure they fit comfortably and correctly. Don’t run while wearing shoes that are too worn if you have flat feet, you have to wear orthotics.
● Use proper running form: keep your knees bent and keep a tight core in order to prevent yourself from leaning too forward or backwards. Try to run on a smooth, soft surface. Avoid running on the concrete ground. Run or walk in a zigzag pattern when going down a steep slope.
Other conditions related to a runner’s knee is Osteoarthritis. Visit this link in case you suffer from this condition and want to learn more about effective exercises for Osteoarthritis of the knee.