Runner’s Knee and the processes of prevention & healing
Posted June 14th, 2007 at 11:00 AM by Courtney Albon
Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab
The term “runner’s knee” refers to an inflammation of the tendon, the (ITB), that is located on the outside of the thigh. As injury to this tendon often results from overuse of the knees, and runner’s rely on their knees to function within their sport, the title “runner’s knee” is quite appropriate. The name is, however, deceptively exclusive as runner’s knee describes an ailment common among individuals who are active in a spectrum of activities such as biking, walking, or jumping.
As mentioned above, the inflammation of the ITB can be a result of overuse or overstretching of the tendon in any activity that requires repeated knee bending. Misalignment is also a factor in the injury. If a bone is out of it’s correct position, then the excess stress being placed elsewhere can result in the pulling and inflammation of the ITB. The tendon can also undergo stress because of weak thigh muscles or a direct injury to the knee such as a fall or a blow. Runners with flat feet, or fallen arches, often have knee problems as the ITB is forced to stretch in order to compensate for the missing arch.
According to the experts at WebMD, some of the symptoms connected to runner’s knee are:
- Pain in the area of the kneecap, specifically where the thigh and the kneecap connect
- Pain when bending the knee in such activities as walking, squatting, running or biking
- Pain the elevates when walking on an incline such as stairs or hills
- Swelling on or around the knee
- A popping or grinding sensation in the knee
There are several strategies that can work both as preemptive and healing measures against injury to the ITB.
R.I.C.E: No, this is not a diet recommendation, but rather an acronym for a recommended healing plan. The letters stand for rest, ice, compression, and elevation and serve as a great way to combat swelling of the knee.
Medication: An anti-inflammatory medication such as ibuprofen or as prescribed by your doctor is also a great way to reduce swelling. Medication should, however, be used only as a supplement to other forms of treatment in order to achieve total recovery.
Stretch: Stretching is a great way to maintain strength and flexibility and will support both prevention and healing from injury to the ITB.
Quality running gear: It’s important not to sacrifice your health for a cheap shoe, so make sure your shoes provide enough support. The gear and apparel section of TFS is a great resource for tips as to what shoes offer the best support. It’s also important, if you have a history of knee injury to wear a knee brace when involved in any physical activity and, if you have fallen arches, to wear orthotics.
Because most people who deal with runner’s knee live very active lifestyles, it can be tempting to push the injury to the limit. While it is an unwelcome interruption, it’s important to allow the ITB to heal before returning to your exercise regimen. It’s imperative, whether or not you are injured, to be patient with yourself, be in tune with your body, and take measures that respect your health.
Research sources and for more information: [WebMD], [Men’s Health - 1], [Men’s health - 2], [TheFinalSprint.com - 1], [TheFinalSprint.com - 2]
Tags: active lifestyle, ailment, anti inflammatory, cold compress, compression, elevate, elevation, exercise regimen, flat arch, flexibility, health, ibuprofen, ice, Illiotibial band, inflammation, injuries, injury, injury prevention, injury rehab, injury treatment, ITB, ITBS, knee, kneecap, leg, misalignment, orthotics, overstretching, R.I.C.E., recommended healing plan, Runners Knee, running injuries, sports medicine, stress, stretching, swelling, symptoms, WebMD
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The Final Sprint
Thanks for the info. I also found some real helpful info at www.BetterBraces.com which is where I bought my knee brace. Icing seems to be the best way to relieve my pain - just need to do it after every run.
June 15th, 2007 at 1:14 amAccording to the Lifesaving Society R.I.C.E. now stands for Rest, Immobilization, Cold and Elevation.
June 18th, 2007 at 2:55 pmof forex software…
Thanks for the information. Any other posts or blogs you can recommend on of forex software?…
October 18th, 2009 at 5:00 amcold injury…
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October 29th, 2009 at 3:09 am