If you're a runner (and even if you're not), you may have run into Runner's Knee. It's formally known as Patellofemoral Syndrome or Chondromalacia Patella - terms often used for pain on the front of or under your knee cap (patella).
Runner's Knee hits about 25% of all physically active people and can be a frustrating thing to overcome. While the Internet has been the great democratizer of information, it has also created a lot of confusion for people who are trying to both diagnose and treat themselves. If you Google Runner's Knee, you'll get over 90,000 pages and hundreds of opinions and treatment approaches.
But is there anyway you can prevent getting Runner's Knee in the first place?
According to research, there are four biomechanical "faults" that appear highly correlated with the onset of Runner's Knee and all four of them can be prevented.
- Weak hamstring muscles
- Weak quadriceps muscles
- An overly pronating foot (foot collapses to the floor with weight bearing)
- Failure to bend the knee sufficiently during tasks like running or jumping
Over the four, people with weak quadriceps are 5.5 times more likely to get Runner's Knee.
Here's the problem though. It takes several years to develop Runner's Knee and you may not have any significant symptoms over that time. So, even though you may not have a strong enough leg to prevent the onset of Runner's Knee, you can run just fine. And by the time you've developed the symptoms, strengthening your muscles is tough because the force required is too great for your joint and you hurt.
Here's how to know if you have weakness in the quadriceps. Try hopping off a small step or bench - one about 6-9 inches in height - and landing on one leg. When your foot hits the ground, allow your knee to bend 20 to 30 degrees as you absorb the impact. If you find it difficult to land and control the bending of the knee, your quadriceps muscles are weak. And, if you find your self hesitant to hop off the step, then there's a very good chance your muscles are weak (the mind has a great way of just knowing when something is too hard).
If your muscles are weak and you're currently running, you may want to re-think that strategy and instead of running use some other, lower impact form of aerobic exercise (such as elliptical or cycling) while you work on strengthening your muscles.
Some other articles you might like:
Boling, M. C., D. A. Padua, et al. (2009). "A prospective investigation of biomechanical risk factors for patellofemoral pain syndrome: the Joint Undertaking to Monitor and Prevent ACL Injury (JUMP-ACL) cohort." Am J Sports Med 37(11): 2108-16.
From Ellie France - Director of Marketing at Sports Center
The holidays are here and "The Little Book of Sparks" might just make a great and unexpected gift for someone special in your life. You can download three chapters for free here! To order, click here.
Want your very own signed
copy by the author himself? As a special gift, Doug has signed a limited number
of copies, and has even included an encouraging message. To receive your very own
copy of this limited edition, call us today at 512-206-0433 or stop by Sports
Center. For only $14, this book is full of motivation, encouragement, and
inspiration – and a great holiday gift.
We only have a limited number of these autographed books, so
hurry and call us today or just stop by. Thank you and enjoy reading!
If you're a runner (and even if you're not), you may have run into Runner's Knee. It's formally known as Patellofemoral Syndrome or Chondromalacia Patella - terms often used for pain on the front of or under your knee cap (patella).
Runner's Knee hits about 25% of all physically active people and can be a frustrating thing to overcome. While the Internet has been the great democratizer of information, it has also created a lot of confusion for people who are trying to both diagnose and treat themselves. If you Google Runner's Knee, you'll get over 90,000 pages and hundreds of opinions and treatment approaches.
But is there anyway you can prevent getting Runner's Knee in the first place?
According to research, there are four biomechanical "faults" that appear highly correlated with the onset of Runner's Knee and all four of them can be prevented.
Over the four, people with weak quadriceps are 5.5 times more likely to get Runner's Knee.
Here's the problem though. It takes several years to develop Runner's Knee and you may not have any significant symptoms over that time. So, even though you may not have a strong enough leg to prevent the onset of Runner's Knee, you can run just fine. And by the time you've developed the symptoms, strengthening your muscles is tough because the force required is too great for your joint and you hurt.
Here's how to know if you have weakness in the quadriceps. Try hopping off a small step or bench - one about 6-9 inches in height - and landing on one leg. When your foot hits the ground, allow your knee to bend 20 to 30 degrees as you absorb the impact. If you find it difficult to land and control the bending of the knee, your quadriceps muscles are weak. And, if you find your self hesitant to hop off the step, then there's a very good chance your muscles are weak (the mind has a great way of just knowing when something is too hard).
If your muscles are weak and you're currently running, you may want to re-think that strategy and instead of running use some other, lower impact form of aerobic exercise (such as elliptical or cycling) while you work on strengthening your muscles.
Some other articles you might like:
Boling, M. C., D. A. Padua, et al. (2009). "A prospective investigation of biomechanical risk factors for patellofemoral pain syndrome: the Joint Undertaking to Monitor and Prevent ACL Injury (JUMP-ACL) cohort." Am J Sports Med 37(11): 2108-16.The holidays are here and "The Little Book of Sparks" might just make a great and unexpected gift for someone special in your life. You can download three chapters for free here! To order, click here.
Want your very own signed copy by the author himself? As a special gift, Doug has signed a limited number of copies, and has even included an encouraging message. To receive your very own copy of this limited edition, call us today at 512-206-0433 or stop by Sports Center. For only $14, this book is full of motivation, encouragement, and inspiration – and a great holiday gift.
We only have a limited number of these autographed books, so hurry and call us today or just stop by. Thank you and enjoy reading!