Runner's knee is technically known as chondromalacia or patellofemoral pain syndrome. No matter what it's called, many runners have experienced it and know what it means: pain. Severe cases can even put the runner on the disabled list.
Symptoms of runner's knee
The knee is a complex joint that's subjected to a great deal of stress doing everyday activities. Sports like running, tennis, and hiking compound that stress. Chondromalacia manifests itself as pain around the knee cap, most commonly on the inside or bottom.
The pain tends to get worse when running downhill or even when sitting with the knees bent for long periods of time. Runners that are most susceptible to this sports injury are:
- Women with wide hips.
- Individuals with weak quadriceps.
- Those with knock knees or high-riding knee caps.
- Over-pronators.
- Runners with abnormally tight calves or hamstrings.
- Individuals with biomechanics that make the knee cap track at an odd angle.
How to treat chondromalacia
Runners are likely to lose some running time while healing. To maintain an aerobic edge, keep up with cross training.
Since tight hamstrings and calves are causes, it follows that a stretching routine will both treat and ward off the condition. Another strategy is to strengthen the quads. A good exercise for this is straight leg lifts. This can be done at home lying on a yoga mat, carpet, or other cushioned surface. If it's convenient, a machine at the gym works well.
From a medicine or supplement standpoint, aspirin will relieve the pain. There is some evidence that taking some form of glucosamine HCI and chondroitin sulfate helps lubricate the joint and replace synovial fluid. Osteo Bi-Flex is one such common product. Products that contain hyaluronic acid are especially helpful since this is used to treat connective tissue disorders.
Avoiding runner's knee
An ounce of prevention is worth a pound of cure. Following the above treatments proactively goes a long way towards avoiding this sports injury in the first place. Wearing properly fitted running shoes and replacing them often is essential.
Running on level, forgiving surfaces like grass and asphalt will help to avoid this and other stress-related problems. Finally, build up mileage gradually. Obey the 10 percent rule.
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