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Runner's knee is technically known as chondromalacia or patello-femoral syndrome. No matter what it's called, one thing is certain; it hurts. Syntex Laboratories estimates that this sports injury accounts for up to 50% of overuse injuries, even more than shin splints. It can be treated with surgery, medication, and physical therapy. Stretching falls into this last category.
It's a good idea to include a regular flexibility routine in any fitness lifestyle. It not only will stave off injuries, but it's well know that we lose flexibility as we age. In fact, this is one of the prime reasons older people suffer from things like chronic back pain.
Stretching should be the first course of action. Here are 5 stretches that offer some relief:
- Sitting hamstring stretch. Sit on the floor with one leg outstretched and the the other bent so that the foot touches the knee of the outstretched leg. Keeping the back straight, lean forward and reach toward the toes. Hold it for a minimum of 10 seconds.
- Standing hamstring stretch. Stand facing a chair. Put one heel on the seat of the chair with leg straight out and knee locked. Keeping the back straight, lean forward. Hold it for a minimum of 10 seconds.
- Hovering “T” stretch. Sit on the floor with one leg outstretched and the other bent, with the sole of the foot on the floor. Put an ankle weight on the outstretched leg, close to the ankle. Start with a light one; 2 pounds works well. Keeping the leg straight, lift it 12 inches off the floor and draw an imaginary “T” with the outstretched toes. Repeat.
- Single quadriceps stretch. Stand and put one hand on a counter top for balance. Bend the opposite leg and grab the ankle with the free hand. Pull gently up and back until the thigh muscle begins to tighten. Hold it for a minimum of 15 seconds.
- Static quadriceps stretch. Sit on the floor with one leg outstretched and the other bent at an angle with the sole of the foot on the floor. Place a rolled up towel or pillow under the knee of the outstretched leg. Push the thigh into the floor so that the toes raise. Bend the toes towards the body and hold the pose for 5 to 10 seconds.
These stretches should provide some runner's knee relief and can be accompanied by aspirin. Give some consideration to using a foot roller on a daily basis as well to avoid plantar faciitis.
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