SPORTS
Now that Rhode Island finally has warmer weather, runners can finally hit the pavement again. But as with any sport, there is the possibility of orthopedic injuries. Runner’s knee, also known as Patellofemoral pain syndrome, is the most common running injury. Nearly 20 percent of all running injuries fall under this category. For marathon trainers, the risks are especially high, with fifteen to forty percent developing runner’s knee.
The main symptom is pain just below the kneecap. It usually starts as mild, but can become progressively worse over time.
Runner’s knee is actually a catchall phrase that can be used to describe any number of different knee problems. At its core though, runner’s knee is usually a failure of knee tissues to fully recover from damage sustained during runs.
Continuing to run, despite the symptoms of runner’s knee –and without identifying the cause can lead to more severe pain. In some cases, it will eventually prevent you from running.
The best treatment is always prevention. Here are a few ways that you can help to prevent runner’s knee from occurring in the first place.
Stretch
Warming up is important. Stretching your Iliotibial Band (IT band) is something that you should focus on. The IT band runs along the outside of your thigh, and into the side of your kneecap. Properly stretching your IT band can help prevent runners knee, and it will also help prevent cramping and tightness in your legs.
Wear Proper Footwear
The right footwear is an important part of injury prevention. Make sure your footwear properly supports your foot and ankle. Although it’s important to note, that even the best shoes cannot fully protect against all injuries.
Strengthen Key Muscles
While it may sound unlikely, weakness in the hip, hamstrings, or glutes can manifest as knee pain. Strengthening your hips and hamstrings should be a part of your training.
Watch Your Training Plan
It’s important to avoid overworking your body. When progressing your training, allow yourself time to adjust to the changes, and avoid making drastic increments. Avoid increasing your mileage by more than 10 percent each week. Leave a day in between runs until your body adjusts to running regularly, and then leave a rest day each week.
Avoid the Tarmac
Running on hard surfaces, even with the best footwear, can do a number on your knees. Running on softer surfaces, like trails, can help to absorb some of the shock. If you are running long distances and can’t always run on soft surfaces, be sure to invest in high-quality shoes that will provide support and help to cushion the run.
If you experience knee pain that lasts for more than a few days, or recurring knee pain, it’s important to see an orthopedic specialist. Taking prompt action to address sports injuries is key to preventing them from becoming worse.
At Blackstone Orthopedics, we have experienced physicians in Rhode Island and Massachusetts that are happy to assist you with knowledgeable health and fitness information. For more information on runners’ knee treatment options, including knee cartilage repair, contact Blackstone Orthopedics today. Call (800) 725-3037.
Image: Sangudo
