Is your kneecap giving you trouble on your morning run? Without any doubt, you may have runner’s knee. Discover what causes runner’s knee and how you can avoid it all together.
What is Runner’s Knee?
Generally, running injuries can affect anyone from experienced runners who push themselves hard to beginners whose muscles aren’t used to running. Runner’s knee earned its nickname because of how frequently it strikes a specific type of athlete. In fact, runner’s knee technically dubbed as patellofemoral pain syndrome experienced in both the runners and non-runners knee.
Some of the health care providers state that merely 17% of athletes are suffering from this pain averagely. Fortunately, it’s not all bad news. With the treatments from the best ortho hospital in Chennai, you can relieve your pain and return to the activities which you like the most including running.
Things to Know About Runner’s Knee:
1. Runner’s Knee hurts Kneecap
In a normal stage, kneecap floats freely, move back and forth as you bend your leg. Also, it would travel in a straight line along the groove at the end of your thighbone or femur. But in some factors like muscle weakness, tightness and imbalances can throw off your alignment and drives the kneecap off in track. At the same time the kneecap rubs against the thighbone and causes knee pain and swelling often worsens with the activity.
2. Other Body Parts May Cause Runner’s Knee
Though you’ll feel the ache in your knee, the true source of the discomfort from patellofemoral pain syndrome usually lies above or below the knee joint. It is designed to hold your pelvis and thighs in the proper position as you move–when they aren’t up to the task, your knees drift inward, driving your kneecap out of alignment.
In other cases, the issue starts from the ground up. The way your foot strikes the ground with each step can also throw your knee off track. Weaknesses in muscles stabilize your lower leg and flex your toes can also contribute to knee pain.
3. Diagnosis of Pain Will Be Difficult
Unlike a sudden, traumatic knee injury–such as banging your knee on a table or tearing a ligament–runner’s knee develops slowly. Often, you’ll first feel discomfort or notice swelling during or immediately after running or other activities. You might also notice pain going up and down stairs when you stand up or sit down, or any other time you’re transitioning between positions.
4. Sitting Posture Cause Runner’s Knee
Another giveaway that you might have runner’s knee: You can’t sit through a movie or long flight without pain that causes you to straighten your leg. In a bent position with your quad muscles at rest, your kneecap is forced back against the thighbone, triggering knee pain and irritation.
Other Risk Factors
People who play sports that involve running and jumping, such as soccer and basketball, also face a high risk of runner’s knee. And certain exercises at the gym, such as deep squats, may contribute to this type of knee pain as well. Women appear more likely to develop runner’s knee than men. The reason could relate to the shape of the pelvis and the angle at which the quad muscle and knee align in women, but experts aren’t entirely sure.
Simple Home Remedies To Fight Against This Pain
- Choose durable and lightweight running shoes, which is suitable for people running long distances.
- Have a gentle walking or brisk jogging before you start running to warm up your muscle or to prevent injury.
- Ice your knee to ease pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone.
- Use an elastic bandage, patellar straps, or sleeves to give it extra support.