Do Your Knees Ache? Runner’s knee can be the result of overuse or a direct injury to the knee. The pain stems from the improper movement of the kneecap where the thigh bone and shin bone come together while exercising. People with weak thigh muscles, poor flexibility, and flat feet are more susceptible. It is also more common in women. Runner’s knee doesn’t only happen to people who run. Any high impact exercise can cause it. Symptoms may include swelling, knee pain when the leg is bent, and popping or grinding sensations in the knee. The following are ways to avoid runner’s knee: • Stay in shape. Excess weight overstresses your knees. • Stretch. Before doing any type of exercise, do a 5-minute warm-up followed by stretching exercises. This helps keep the supporting structures around the front of the knee more flexible. • Increase training intensity gradually. Avoid sudden changes in the intensity of any exercise. • Get proper gear. Look for tennis shoes with good shock absorption and quality construction. If you have flat feet, you may need shoe inserts. • Use proper form. For example, when running, lean forward and keep your knees bent. Try to run on clear, smooth, resilient, even, and reasonably soft surfaces. Never run straight down a steep hill. Walk down it, or run in a zigzag pattern. If you’ve been diagnosed with runner’s knee, use the RICE formula: Rest, Ice, Compression, Elevation. Taping the kneecap, wearing a knee brace, or using shoe inserts called orthotics can also help. Runner’s knee is no reason to avoid exercise. Just listen to your body and, if symptoms surface, take a break and take proper care.
Posted on: Thu, 09 Oct 2014 12:30:00 +0000
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