Runners Knee: Prevention Through Strength

If you’ve ever looked at one of those videos showing what happens to your knee when you run you might marvel at how its possible for humans to run at all!

Runner’s Knee is a very common injury that’s caused when the kneecap rubs against the long bone of your thigh. Chondromalacia is often also referred to as runner’s knee, although technically this affliction refers to a softening of cartilage that covers the underside of the kneecap. Essentially, these conditions are repetitive motion injuries - much like the pain you feel in your arm, wrist, and neck when you’ve been working on your computer too long. Both of these conditions are marked by:

·       An ache in the front of your knee

·       Knee pain while running – or even while sitting, squatting or going up or down stairs

·       Knee stiffness

In less severe cases, you may be able to treat this condition with rest, ice and an OTC anti-inflammatory (ibuprofen). At it’s worst, physical therapy, or even surgery may be required – but as with all running injuries the best approach is prevention. Replacing your running shoes every 300 miles and avoiding excessive up or downhill workouts can help.

There are a couple of strengthening exercises that you might want to incorporate into you stretching routing if you are prone to knee problems:

Quarter Squats:
Stand on one leg with your other leg extended behind you – arms extended to the side. Then, do a quarter squat lowering you entire body in a straight line ½ to one foot. Work up to 10 repeats on each leg. Trust me, you’ll feel this one.

Leg Lifts (straight):
Lie on your back with both legs straight out. Lift one leg only 6 inches – holding it straight – but don’t lock your knee – and hold it for 10 seconds. Do 10 repeats, working up to three sets on each leg. For variation, once you can do this lift with ease you can add ankle weight.

The knee is an incredibly impressive mechanism that takes a heck of a lot of shock when we run. Pay close attention to any pain you may be experiencing during or after your run and treat accordingly. The last thing you want is to be sitting on the sidelines when fall comes around!

I've attached a YouTube  video showing my physical therapist Jeff Waldberg properly taping a knee. Jeff is a master of taping and his techniques literally enabled me to get back to running after my ITB injury a couple of years ago. It's not that easy to follow, so watch it a couple of times while practicing on your own. 

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