Runner's Knee

The knee is subject to enormous workloads during sports activities. The muscles that surround the knee provide mobility and strength to the legs. When athletes run or jump, the kneecap alone often endures forces of 1000 to 1500 pounds. The entire knee joint is under massive stress with these kinds of activities, especially when there are imbalances in muscle strength or flexibility. In time, overuse injuries, such as runner's knee, may develop.

The main symptom of runner's knee is a dull, aching pain under or around the kneecap. It is felt when the kneecap repeatedly grinds against the thigh bone (femur), the bone behind the kneecap. This causes the cushioning behind the knee cap to break down. The break down of this cushioning is progressive. First, it softens. Then, it might fray, crack, crater, or tear. The pain is most noticeable going down stairs or hills.

Unequal leg length, turned-in thighbones, and flat feet can increase the risk for developing runner's knee. Nearly 30 percent of runners eventually develop runner's knee. Skiers, cyclists, soccer players, and people who participate in high-impact aerobics classes may also get runner's knee.

Ice can relieve the pain and swelling of runner's knee. Seek medical evaluation if the knee pain does not improve with rest and decreased activity. People with knee pain should try to switch to a non-weight bearing exercise like bicycling, swimming, or rowing.

To avoid injury when running, never run straight down a steep hill. Walk down it. If walking downhill is out of the question, then run down in a zigzag pattern. Lean forward and keep the knees bent. This technique will reduce the risk for knee injury.

The best way to prevent knee problems is to stretch and strengthen the thigh muscles. Things to AVOID include:

• doing deep knee bends

• wearing shoes with cleats in contact sports and

• wearing high-heeled shoes

Wear good quality sports shoes with proper arch supports and cushioning. Be sure to replace running shoes every 300 to 500 miles. A pair with good protective cushioning will cost at least 50 dollars.

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