Running is a popular form of exercise and stress relief, but it may also be difficult on your knees. Overuse, alterations in your running program, or wear and tear is the main causes of knee injury among runners. While some problems can be dissolved with simple a knee pain massage, some require a broader lookout.
Explaining Runner’s Knee:
Most individuals are aware of the health advantages of running. It provides you with stronger legs, better heart health, and more endurance. It’s an organic high. It is a meditation exercise. It doesn’t require any specialized equipment, so you can perform it (nearly) anyplace.
Anything that prevents you from running, if you love it, might be annoying. One example is the runner’s knee. It is the general name for any of several ailments that produce discomfort at the patella, often known as the kneecap. Iliotibial band syndrome and patellofemoral pain syndrome are two examples of these diseases. The most frequent injury among runners, is the runner’s knee, accounting for 25% of all injuries.
Before we can comprehend the runner’s knee, let’s quickly review the knee joint’s architecture. The knee is a big, intricate joint that supports weight. It is made up of the kneecap, the upper and lower ends of the shin bone, and the lower end of the thigh bone. The bones are held together by several powerful muscles and ligaments that also provide smooth movement.
Knee mobility is also facilitated by other structures. For instance, the fat pad just below the kneecap functions as a shock absorber. The thigh bone has a groove where the kneecap sits. When you flex and extend your knee, it sways back and forth. It’s known as patellar tracking. The knee joint’s cartilage allows the bones to move smoothly without rubbing together. Any of these structural issues may result in knee discomfort.
A running-related ailment that causes knee discomfort is known as a runner’s knee (also known as patellofemoral pain syndrome). It might keep you from working out and is a prevalent ailment among runners. Usually, the illness causes a dull pain to develop right above or below the kneecap in the front of the knee (patella). The knee joint and the thigh bone’s lower end are connected here (femur). Hence, the name patellofemoral pain syndrome in medicine.
Most Common Causes of Runner’s knee:
There are several reasons why a runner’s knee might occur. Sometimes the issue is structural, such as the way your muscles or knee joint are made. For instance, you could develop a runner’s knee if:
- The position of your kneecap in the joint is excessively high. The lubricating joint cartilage may experience severe wear and tear as a result of the kneecap’s improper alignment. In turn, this may result in knee discomfort
- When your knee is bent and straightened, your kneecap does not travel correctly in the groove
- Your quadriceps are not strong. These muscles aid in maintaining the kneecap’s groove. The patella may have trouble tracking due to weak quadriceps
- Your hamstrings are tight, which limits your flexibility
- The Achilles tendon is constricting
If you want to avoid injuries when running, investing in a decent pair of shoes and improving your technique is crucial. You may avoid problems like a runner’s knee by increasing your muscular strength and flexibility. This may be accomplished by following a training regimen that includes stretches and knee and leg strengthening exercises. A variety of workouts in the Injury map app will help you increase your strength and flexibility.
A dull discomfort felt around the kneecap is the primary sign of a runner’s knee. Over time, the agony steadily worsens. You can have some soreness just after running. Additionally, if you’re crouching or ascending stairs, the sensations can get worse. The knee discomfort gets worse when sitting for an extended period, such as on a lengthy trip or during a movie. Touching the kneecap region might make it sore.
A clicking, grinding, or rubbing sound when bending and straightening your knee is another sign of a runner’s knee. The discomfort will most likely be felt on the outside of the knee if your runner’s knee is the result of IT band syndrome. If so, the discomfort will normally start while you’re jogging and go away as soon as you stop.
It is important to remember that people who are not athletes can also have a runner’s knee. A runner’s knee can make it difficult to do routine tasks like kneeling and ascending stairs because of the discomfort and stiffness it causes.
Diagnosis and Treatment:
Your doctor will make a diagnosis of the runner’s knee after reviewing your medical history and doing a physical exam. To check for structural changes in the knee, they could request X-rays.
Do you have any doubts about whether you ought to see a doctor?
Rarely is surgery necessary for the runner’s knee treatment. The pain is often successfully controlled by conservative therapy. Rest and strengthening exercises are the most efficient treatments for the runner’s knee. You will be able to resume jogging pain-free after exercising.
Other Remedies for Runner’s Knee Besides Exercise Include:
Singapore and other over-the-counter pain relievers like acetaminophen/paracetamol can temporarily relieve a runner’s knee discomfort. Your shoes’ arch supports may help to reduce some of the discomforts from the runner’s knee. The majority of individuals can recover from a runner’s knee, which is excellent news. With the right rehabilitation activities and conservative therapy, you may soon resume pain-free jogging. You’ll heal more quickly if you have therapy and strength-training activities started right away. Without therapy, iliotibial band syndrome-related runner’s knee can cause your leg’s biomechanics to change as you try to compensate for the discomfort. Rarely, problems from the runner’s knee might result in irreversible damage to the knee cartilage.
Can You Prevent It?
Building muscular strength will help you avoid the runner’s knee if you enjoy jogging. Stretching should always be done before a run. Losing any excess weight is also a good idea to ease the strain on your knees. Step up your jogging pace and distance gradually. Run as far as you can on soft surfaces. Put on a pair of comfortable, high-quality running sneakers.
When Do You Need to See a Specialist?
Exercises performed at home are typically effective in treating runners’ knee discomfort. But you should see a doctor if your discomfort lasts longer than two to three weeks. Your knee discomfort might be caused by a variety of conditions than a runner’s knee. Running-related conditions including IT band syndrome and meniscal cartilage tears can also result in knee discomfort.
A medical professional will be able to identify the issue and recommend the best course of action. If any of the following apply to your knee pain:
- A significant amount of knee swelling
- Bruising, swelling, or warmth at the knee joint
- Intense discomfort that is not relieved by painkillers
- Apparent joint malformation
- Difficulty supporting weight on the leg
It is often safe to monitor mild knee discomfort at home and practice self-care. But if you have any of the aforementioned symptoms, you should not wait to contact a doctor.