Although frequent and annoying, knee injuries can be avoided by the conscientious runner. And should a runner encounter the stumbling block presented by a knee injury, it can be treated.
One of the most common types of knee pain affecting runners is, appropriately enough, runners knee or Chondromalacia of the patella. This condition is characterized by pain around and at times behind the kneecap. Runner's knee most often strikes runners who are newly achieving a speed of 40 miles per week. Taking a break from running doesn't seem to help, and is at its worst when the patient runs downhill or even walks downstairs. The sufferer might even hear a crunching or clicking sound in the bent or extended knee.
Despite its name, Runner's Knee is often attributed to a problem with the feet or thighs. If the legs and feet are working, the kneecap is literally thrown off track, with the cartilage that pads the knee becoming worn and ineffective.
To test for runner's knee, the runner should sit down and extend their legs across a chair so that it's stretched out straight. Have a helper squeeze the leg just above the knee while pushing on the kneecap, pushing from the outside of the leg toward the center. At the same time, tighten the thigh muscle. If this movement causes pain, Runner's Knee is likely the source.
Runner's knee is aggravated by simple overuse, and by trying too hard to climb every mountain (or hill), taking on too many banked surfaces or curved tracks, or increasing one's speed.
This condition is highly treatable, by running on level surfaces, icing the knees immediately after running, for about 15 minutes. The afflicted runner can take an ibuprofen or aspirin after running, and apply heat for a half-hour before bed.
Runners also can guard against this condition by purchasing the right type of shoes and foot supports, try thigh-strengthening exercises, and be sure to run on level surfaces. In extreme cases, prescribed orthotics might be needed.
Iliotibial Band Syndrome is another cause of knee pain among runners. Pain on the outside of the knee, but without the presence of swelling or locking, distinguishes this condition. The pain is recurring, often at the same point during a run, and ceases after the run is complete.
This condition results from overuse of the knee, when the band of tissue -- the iliotibial band --that begins at the outside of the pelvis and extends to the outside part of the knee, helping to stabilize the knee, becomes too short. The band rubs too tightly on the bone of the leg and becomes irritated. The tightness is usually the result of over training.
Rest, deep friction massages and ice are the two surest remedies for this condition. Run on even surfaces and stop at any sign of discomfort. Also avoid steep hills.
Exercises also helps, with leg-raise exercises and the iliotibial band stretch proving the most effective. Here's how to do the stretch:
To stretch the IT band of your right leg, stand with your left side facing the wall. Cross your right leg behind your left, while putting your left hand against the wall. Put your weight on the right leg and lean against the wall by pushing your right hip away from the wall. Be sure that your right foot is parallel to the wall during the stretch. You should be able to feel the stretch in your hip and down the IT band (in this case, along the right side of your right leg). Hold for five seconds and do this 10 times. For the left leg, do as above, but stand with your right side facing the wall, and put your left leg behind your right.
Baker's Cyst, characterized by pain and swelling behind the knee, at the junction where the upper leg meets the lower leg, is another common cause of knee pain.
The cyst is a non-malignant growth that strikes runners and tennis players, and can be remedied only through removal by a licensed orthopedist.
![[Valid RSS feed]](http://www.massagebyben.com/articles/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites 