Preventing Runner’s Knee
Runner’s Knee, known as Patellofemoral Pain Syndrome, is one of the most common knee injuries runners face. According to the British Journal of Sports Medicine, runner’s knee affects younger and recreational runners.
Runner’s knee most common in women since they tend to have wider hips, resulting in a greater angling of the thighbone to the knee, putting the kneecap under more stress.
Runner’s Knee can affect one or both knees. Sufferers of runner’s knee experience pain around and sometimes behind the kneecap. Pain is usually also felt after sitting for a long period of time with the knees bent. Running downhill and walking down stairs can aggravate the pain even further as well as uneven terrain.
Runner’s knee is caused by irritation as a result of a mistracking kneecap (patella). Tight hamstring and calf muscles can put pressure on the knee and weak quadriceps muscles can cause the patella to track out of alignment. Worn cartilage in the knee joint can reduces shock absorption, high-arched feet provide less cushioning, and flat feet or knees that turn in or out can also pull the patella sideways. Just the repetitive forces of running alone can the culprit.
With patience, runner’s knee can be easily treated. To relieve the pain ice your knees immediately after running. You can use commercially available cold packs or a freezer bag filled half way with ice. Wrap the cold packs around each knee for about a half hour. As a last resort, try taking an anti-inflammatory like ibuprofen or aspirin after running. If taking an anti inflammatory, make sure to take after your run it with food. When you run, make sure to stabilize your feet. Take care to ensure that have the right kind of shoes for your foot type and activity.
You might consider seeing a podiatrist about whether you might need orthotics. If the pain persists, ease back on your running program for a few weeks. Adding a complete lower body strength training program that strengthens the quadriceps and hamstrings might prevent runner's knee. Adding stretching routines that lengthen the muscles of the lower body such as athletic stretches or yoga might help as well.
