Runner's Knee

Runner's Knee, As the name suggests, runner's knee is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending -- like walking, biking, and jumping. It usually causes aching pain around the kneecap. Runner's knee isn't really a condition itself. It's a loose term for several specific disorders with different causes. Runner's knee can result from: Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee. Direct trauma to the knee, like a fall or blow. Misalignment. If any of the bones are slightly out of their correct position -- or misaligned -- physical stress won't be evenly distributed through your body. Certain parts of your body may bear too much weight. This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position. Problems with the feet. Runner's knee can result from flat feet, also called fallen arches or overpronation. This is a condition in which the impact of a step causes the arches of your foot to collapse, stretching the muscles and tendons. What Does Runner's Knee Feel Like? Symptoms of runner's knee are: Pain behind or around the kneecap, especially where the thighbone and the kneecap meet. Pain when you bend the knee -- when walking, squatting, kneeling, running, or even sitting. Pain that's worse when walking downstairs or downhill. Swelling. Popping or grinding sensations in the knee. To diagnose runner's knee, your doctor will give you a thorough physical exam. You may also need X-rays, MRIs (Magnetic Resonance Imaging), CT (Computed Tomography) scans, and other tests. What's the Treatment for Runner's Knee? Regardless of the cause, the good news is that minor to moderate cases of runner's knee should heal on their own given time. To speed the healing you can: Rest the knee. As much as possible, try to avoid putting weight on your knee. Ice your knee to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone. Compress your knee. Use an elastic bandage, straps, or sleeves to give your knee extra support. Elevate your knee on a pillow when you're sitting or lying down. Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally, unless your doctor specifically says otherwise. Practice stretching and strengthening exercises if your doctor recommends them. Get arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet. Severe cases of runner's knee may need surgery. A surgeon could take out damaged cartilage or correct the position of the kneecap so that stress will be distributed evenly. When Will My Knee Feel Better? There's no good answer to when your knee will feel better. Recovery time depends on your particular case. Keep in mind that people heal at different rates. While you get better, try out a new activity that won't aggravate your runner's knee. For instance, if you're a jogger, do laps in the pool instead. Whatever you do, don't rush things. Don't return to your old level of physical activity until: You feel no pain in your knee when you bend or straighten it. You feel no pain in your knee when you walk, jog, sprint, or jump. Your knee feels as strong as your uninjured knee. If you start using your knee before it's healed, you could wind up with permanent damage. How Can I Prevent Runner's Knee? There's a lot you can do to prevent runner's knee. You should: Keep your thigh muscles strong and limber with regular stretching. Use orthotics -- inserts for your shoes -- if you have flat feet or other foot problems that may lead to runner's knee. Make sure your shoes have enough support. Avoid running on hard surfaces, like concrete. Stay in shape and keep a healthy weight. Never abruptly increase the intensity of your workout. Make changes slowly. Wear a knee brace while exercising, if you have had runner's knee before. Buy quality running shoes and discard them once they lose their shape or the sole becomes worn or irregular.

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