The Treatment and Prevention of Runner’s Knee
Running is a beautiful sport to participate in, it can both be rejuvenating and competitive. Not only is running a competitive game, but it can also be a recreational activity. Many people use running in their daily workouts and even participate in them just for fun when they have the time. However, one of many things that go hand in hand with running are the injuries that you can sustain. One of the most common injuries is ‘The Runner’s Knee’ that most runners loathe.
The Crux of Runner’s Knee
Caused by strain, the runner’s knee is one of the most common injuries during running. The damage is known to cause severe changes to your training and can generate enough pain to leave you sidelined in an event. The runner’s knee is also known as the Patello-Femoral Pain Syndrome (PFPS). The pain that is usually associated with this common injury is located below or above the kneecap. The damage is mainly due to the stress caused by strenuous training. The condition generally worsens when runners run uphill or downhill as it places a lot of pressure on the injured area. There have been many cases in Runner’s knee where individuals have heard popping during running. In the worst case, there may be immediate swelling of the knee.
Why Does the Runner’s Knee Occur
The injury occurs mainly due to the increase in the frequency of training, or due to an increase in running. Some individuals find that they experience some sporadic pain, whereas many find that their problems increase with the miles that they add. However, cases where the condition surfacing from poor running and core strength are also prevalent. Physical therapist Aaron LeBauer explains that a lot of the injuries that are pertained to running is a result of poor stability issues or lack of core engagement. Imbalances also cause many cases of the condition worsening in the hip or the leg.
How to Deal With Runner’s Knee
Dealing with runner’s knee often depends on the cause of the injury, as many cases of the runner’s knee are caused by overuse, a direct hit, or insignificant cases, chondromalacia patella. Chondromalacia patella is a condition that deteriorates the cartilage under your kneecap causing pain for the individual.
One of the many things you must do when you suspect you have the runner’s knee is to recognize the symptoms. Some of these symptoms are
- Pain in front, around or behind the kneecap
- Bending your knee causes pain
- Audible popping sensations when walking or placing stress on the kneecap
- Worsening of pain during uphill or downhill walks
The injury is easily diagnosed through a doctor. However, a physical exam is suggested. To relieve the pain or to treat the injury, the following is suggested:
- Rest the injured area: the number one priority, in this case, is to ensure that you, by all means, avoid any movement that makes the pain worse, like running squatting or lounging.
- Wrap the injury: wrapping the injured area with an elastic bandage gives the knee, extra support
- Ice your knee: using an ice pack to ease the pain and swelling is also useful. Doing this for 20-30 minutes for 2-3 days for 3-4 hours is also very helpful.