Did you know that approximately 60% of all people who run end up getting injured? The numbers can go even higher for those that exercise without stretching properly. A big portion of these injuries occur in the knee, which has led to the term “Runner’s Knee.” This is an injury that can affect anyone, even if they never actually run. Since it is painful and debilitating, it is important to understand how to prevent it and how to correct it.
The medical term for Runner’s Knee is iliotibial band syndrome (ITBS). This refers to pain that is often felt laterally across the knee, after running or working out. It can be very painful and movement is usually quite limited. Some doctor’s may also refer to this condition as simple “overuse of the knee,” and that is a good description of how this injury occurs.
It is believed that although overuse can be attributed to this condition, it can affect anyone who lacks proper knee flexibility and those that do not properly warm up this area before working out or running. The iliotbial band runs from the top of your hip, all the way to the top of your tibia, and connects with several muscles in this area. The large amount of space here means that you will be dealing with a large portion of pain if you do injure this band. The band is responsible for pulling up the lower leg when you are running or performing any sort of knee bending exercise.
The best way to tell if you have Runner’s Knee is to pay attention to the pain you are experiencing. It will usually start after a few minutes in to your workout or a few miles in to your run. It will start as a dull ache that builds in intensity. It will feel particularly acute if you happen to be going downhill. If you try to flex your knee, you will feel intense pain once you’ve reached about 30% of flexion. The only way to completely remove this pain is to walk with your leg completely stiff, and that is not really convenient for most of us.
So, now that you know how it feels and how it happens, let’s look at fixing the problem. Stretching is vital, but you need to make sure that you are doing the stretches properly. You will need to find a riser that is four to six inches off the ground and stable. Next, move this near a bar or a wall where you can find some balance. Stand on the riser with your bad leg and lower the non-affected leg almost to the floor. Both legs should be locked for this exercise. Bend your affected knee slightly (about 20 degrees) and keep your other leg off the floor. Keep your upper body straight at all times during this stretch. 10 reps per day should be enough to get you started and you can increase frequency as you get stronger.
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Originally posted 2008-07-30 05:06:27. Republished by Blog Post Promoter
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7 comments ↓
Great topic,
You don’t want to ignore runner’s knee.
A tight IT band can cause your patella to track laterally ( shift to the outside of your knee). This can cause a whole host of problems.
In addition to the stretch, you may also want to include some foam roller work directly on your it band.
As well, you may want to look at the relative development of your quadriceps muscles. If your outer quads are stronger , tighter or more developed than the inner muscles (especially the teardrop shaped muscle just to the inside of the kneecap – vastus medialis) you could be setting yourself up for trouble.
Vastus Medialis in dark red
@DR
Great comment… I hope you dont mind but I turned that link you left into the a linked imbeeded image
Great post! As an injured runner twice over, I totally can relate. Hopefully my knees will last because my ankles are already giving me trouble at 21!
this really is one reason why I run reallly little.
)
Im too old fer runners knee (not to get. to deal with
[...] J.D. can also use some tips on preventing runner’s knee from WeightLadder. I don’t think that’s really his problem, but it can’t help to [...]
I love to run, but it can be hard on your knees. I guess as you get old, one should look into low impact cardio workouts.
Just came across this post, it’s uncanny as I’m just about to feature a series on preventing knee tracking issues, through strength exercises and stretches! I can’t stress enough how important that if anyone runs, they must strengthen their legs (glutes, hamstrings) which promotes good ankle and hip alignment so that the knee isn’t pulled around and injured and stretch (hip flexors, calves, ITB), a foam roller works wonders! I have had various clients come to me with knee issues and together using the above techniques, they have regained use of their knee with improved mobility and agility they never thought they would have ever again. But it’s important not to wait until the issues start, doing them as a preventative measure is even more so important.
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