You finally started jogging to lose a little weight and get in shape, and now your knee hurts - a lot. It could be Runner's Knee. If so, you're not alone. The American Academy of Orthopaedic Surgeons estimates that more than four million Americans seek medical care for knee problems each year.
What should you do? Stop exercising? Switch to another exercise like bike riding?
Runner's Knee Isn't Restricted to Runners
Not all knee problems are caused by running. Runners Knee can also result from skiing, playing tennis, biking, playing soccer, or numerous other activities. Some knee injuries are caused by unavoidable accidents.
Runner's Knee (chondromalacia) is a painful condition usually exacerbated by continued use or overuse of the knee. The pain is usually right around the kneecap and you will probably feel it even when doing normal activities like climbing stairs, walking downhill, or just turning the knee joint.
Your knee is a complex hinge joint and handles a great amount of physical stress and strain. It is amazingly strong and durable and, with a little tender loving care, usually lasts a lifetime without major problems.
What Causes Runner's Knee?
In addition to overuse, there are a number of factors that increase your risk of knee pain or injury.
- Being overweight increases pressure and strain on the knee - lose a few unneeded pounds
- Pronation (when your feet turn in when you walk or run) - no cure, but it can be managed
- Running on a camber (where the surface is crowned and tilts down toward the edges, like many streets and roads)
- Underdeveloped and weak muscles in your legs
- Too little warm-up before strenuous activity
- Kneeling a lot, such as in gardening
- Running fast downhill puts tremendous stress on your knees
- Wide hips will increase your risk
How to Prevent Runner's Knee
Most preventive measures are also good common sense.
- Warm up and stretch before any strenuous activity
- Wear good shoes - support and cushioning
- Arch supports or orthotics can neutralize pronation - ask your doctor for testing and measurement
- Stop an activity when knee pain occurs
- Ease off, give your knee time to rest and repair itself
Treatment Approaches
If you are diagnosed with a knee problem, follow your doctor's recommendations.
- Aspirin and other pain killers can reduce pain and swelling, and make every-day activities easier
- Regular stretching and strengthening can not only help treat Runner's Knee, but make it less likely to happen again
- Orthotics or arch supports can keep the knee and feet properly aligned and reduce stress on the knee
- Arthroscopic surgery is sometimes used to remove or repair damaged ligaments or muscles
Be Good to Your Knees
Be active, be healthy, and have fun, but be good to your knees. Common sense preparation before activities, knowing when to ease off, and getting treatment when pain occurs will help ensure healthy knees for life. |
