Runners have a complex relationship with their knees. On the one hand, it has become an everyday assumption that the sport is bad for the knees, that there is an injury called "Runner & # 39; s Knee". On the other hand, there is a lot of evidence to suggest that running is actually good for the knees. A 2013 study of 75,000 runners and nearly 15,000 walkers found that the former had significantly less arthritis.
Given that Being Obese The most common cause of knee osteoarthritis, it is not surprising that people who perform a physical activity that trims you are good for their knees. However, this is not much comfort to anyone already suffering from runners' knees, and it is still advisable to keep the knees (and any other part of the body) in place for all niggles when exercising regularly. This is especially true if you suddenly run a lot more than you used to, as part of a training schedule before a big event like the London Marathon.
If you accept such a plan and do have concerns about the knees, you want to get all the information you can get to prevent the runner's knee, as well as what you can do about it when it strikes. Here's Ian McDermott, a specialist in orthopedics specializing in knee and sports injuries, with everything you need to know.
What is a runner's knee?
"The runner's knee is actually a slightly made-up term," he tells McDermott, "and it's certainly not a proper medical diagnosis." Experts use the term "patellofemoral pain syndrome," which means the pain on the front of the patient Knees or knees related to running. It is a very common problem. "
If you have such pain and the pain is very severe, the right diagnosis beyond the runner's knee may be the most important.
" Pain on the front of the knee ̵
What are the symptoms of the runner's knee?
The clearest symptom of the runner's knee is the pain, which is usually in the form of intense pain. The front of the knee around the kneecap.
"This pain does not occur immediately when you start running, but during a run," says McDermott, "and it generally gets worse the longer you continue. The knee often hurts especially after running.
The pain can also be intensified through exercises such as lunges, squats, and leg presses, as they stress the joint at the front of the knee, where it straightens and bends.
Other One major symptom is swelling, as McDermott explains.
"If the articular cartilage layer that covers the surface of the bones in the joint is severely damaged by excessive wear and tear, this tends to cause intermittent swelling in the knee. 19659002] "By swelling in the joint, the knee may feel taut and stiff, and the most obvious place to see the swelling is just above the kneecap – the suprapatellar pouch.
"It is not the swelling itself that is the real problem: the swelling is simply a sign that there is a fundamental problem with possible damage in the joint itself. Therefore, sucking the joint [sucking out the fluid with a needle and syringe] is rarely the answer to the problem. "
What causes runner s knee?
There are several underlying factors that can cause a runner's knee.
"Pressure overload and possibly damage to cartilage in the patellofemoral area at the front of a knee tends to be a multifactorial cause," he McDermott He lists the possible factors:
- excessive internal rotation in the hip joints
- weak buttock muscles
- 19659020] a narrow iliotibial ligament (ITB), the ligament that runs along the outer thighs
- knee-knee (AKA valgus posture in the knee or medial knee-joint adjustment)
- feet that are too outward-facing (excessive external defibrillation)  Flat feet or fall arches (Planovalgus foot posture)
- The patella runs too far outward knee side rather than in the middle of the trochlea groove on the front of the knee (lateral patellar tracking) and / or an L-shaped or flat patella instead of the normal V-shaped patella (patellofemoral dysplasia)
"In addition," says McDermott, "have Some people have cartilage damage to the front of the knee caused by a trauma, such as a fall on a hard surface. "
Another potential factor is genetics. So if your parents are grandparents and great-grandparents all dodgy knees, that's probably not a good sign.
"Some people are just born to run forever," says McDermott. "Other people may have one or more underlying potential problems that they tend to have problems with their knees. If they are gentle with their knees and do not overload them, then they may be okay and have no significant problems throughout their lives. "
Unfortunately, running is one thing that increases the pressure on your knees.  "If you land with your knees on your ankle while you walk, the stress forces in the patellofemoral joint on the front of the knee can be seven times your body weight, which is huge," says McDermott.
The real surprise is that not more people get knee pain while walking!
How to Avoid Runner's Knee
You've read a lot of bad news here, but do not despair. If you suspect that you have dizzy knees and have already signed up for a marathon, there are ways to avoid the pain.
"The best advice I can give is to take your knees seriously," says McDermott.
If you're concerned about running symptoms, first make sure you have the best and most appropriate running shoes. This means seeing someone who has special knowledge in assessing foot posture and provides suitable, supportive footwear that suits your specific needs.
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"Going hand in hand will give you a complete and detailed biomechanical evaluation with gait analysis by an experienced, experienced physiotherapist or biomechanist."
Once you've found the right running shoes It's time to get up to focus on your training. You have to take as much time as possible.
"When you're training for an event, make sure you have enough preparation time," McDermott says, "so you can increase your distances slowly and gradually Excessive overuse of your knees with too much too fast.
How to Treat the Runner's Knee
If you already feared the runner's knee because of what you fear, you must first diagnose the problem correctly, says McDermott.
"You can not really talk about treatment until you have a clear and specific diagnosis. If you get significant symptoms in your knees, ask a physiotherapist or a knee specialist.
Drastic cases may require surgery, but for most people, having a physiotherapist can help.
One thing to remember – Do not do lower body exercises that put pressure on your knees .
"Unfortunately, too many people with runners' knees are asked to do a lot of squats and lunges," McDermott says.
"This seems a bit crazy, because it increases the patellofemoral strain and too often just the symptoms of the person worse. "
Rest and recovery are key, and the muscles you need to focus on are your glutes," McDermott says.
"What is often needed is a period of relative calm combined with special exercises Strengthen your gluteal muscles, stretch your ITB, and form the inner part of your quad [your VMO]ensuring your alignment, posture, and running style are fully optimized. "
How long will the runner's knee keep you from running?
19659005] As you might expect, this depends on the severity of your problems, it may be the case that you reduce your running a bit, but you may need to stop altogether to avoid future problems.
"For some people it is it just requires them to reduce their mileage a bit, "says McDermott." Mix some cycling and the cross trainer, and then slowly start up again.
"For others, there could be significant damage to the knee joint, and you might just save serious problems for the future."
"It's important to take care of your knees, take all symptoms seriously, and, if you can Do not feel your knees properly to have them examined, and a little time and effort in advance could save you a lot of pain in the future. "