Runner's Knee

The knee is basically a hinge joint, allowing backwards and forwards motion, but it is also able to rotate slightly in on itself. The bending and straightening is controlled by the hamstring and quadriceps muscles at the back and front of the thigh bone respectively, and their size and position affects the angles the legs move at, and particularly the way that the patella (kneecap) moves. Your anatomy and the patterns of your muscle use determine many of the injuries you will suffer.

Runners, jumpers, and other athletes such as skiers, cyclists, and soccer players put heavy stress on their knees. Runner's knee is a term used to refer to a number of medical conditions that cause pain around the front of the knee (patellofemoral pain). These conditions include anterior knee pain syndrome, patellofemoral malalignment, and chondromalacia patella.

What are the causes of Runner's Knee?

The symptoms of runner's knee develop when the kneecap doesn't move properly along its normal track. The patella (knee cap) lies in a groove (called the Trochlear Groove) on the front of the femur (thighbone), just above the knee joint. Normally, when walking or running the patella moves up and down this groove vertically, with no sideways motion (just like an elevator moves). Pain occurs when the patella is not tracking vertically in this groove, but is pulled sideways. This causes the cartilage on the undersurface of the patella, and the cartilage in the Trochlear Groove to rub abnormally against each other, producing pain. If left untreated, the cartilage that is subjected to this excessive rubbing will become permanently damaged, and begin to deteriorate and break down.

The knee is a complex structure and is very sensitive. A number of factors can contribute to runner's knee, including:

• Weak kneecaps or thigh muscles: If you are a beginner runner your kneecaps are not used to the high impact nature of road running and you might soon suffer a runner's knee.
• Overtraining: Training without giving your body time to recover will lead to fatigue and injury of the knee muscles.
• Hard surface: Tarmac is hard, and if you are just getting started in road running your knees will feel the negative effect of running on tarmac.
• Wrong running shoes: Many runners are doing road running with running shoes meant for indoor sprints. A good road running shoe has a big sole to absorb the impact.
• Problems with the feet: People who have flat feet (also called fallen arches or overpronation) are at higher risk for achy knees. Over pronation causes excessive internal rotation of the lower leg and knee, stretching the muscles and tendons.

Women are more commonly affected with runner's knee than men. This is because their wider hips create an angle from the hip to the knee that can cause problems.

What are the symptoms of Runner's Knee?

Symptoms of runner's knee are:

• Pain when you bend the knee while walking, squatting, kneeling, running, or even sitting.
• Pain behind or around the kneecap, especially where the thighbone and the kneecap meet.
• Pain that's worse when walking downstairs or running downhill.
• Feeling of stiff knee after sitting for prolonged periods of time.
  
• Popping or grinding sensations in the knee when the affected knee is moved.

What should I do about it?

Here are some tips to help you with this condition:

• Ice your knee. Icing is the first line of treatment for any running injury to reduce pain and swelling. Most experts recommend applying ice for 20-25 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.
• Stop running for a week and give your kneecaps time to recover. While you take rest, do activities which are light light on your knees like swimming and cycling. When you start running again, cut your mileage by atleast 30 percent.
• Use footwear with good arch support and cushioning for faster healing and preventing future knee problems.
• If the pain doesn't go away or keeps recurring see your doctor.

How do I avoid it?

Knee injury and misalignment can often be prevented. You should practice the following precautionary measures in order to avoid knee problems as much as possible:

• Lose weight: If this applies and you are overweight, establish a healthy diet and exercise program.
• Strengthen your thigh muscles: Make sure to keep your thigh muscles strong. Regularly stretch and strengthen them. If you don't, your body will depend on the strength of your knee, which can result in knee injury.
• Stretch: Always stretch before and after physical activity. This maintains the elasticity of your muscles preventing undo strain on your lower joints.
• Take it slow: If you are going to increase the intensity of your workout, do it slowly and gradually. Abrupt increases set you up for injury.
• Use good running shoes: If you have flat feet which can lead to excessive pronation then use appropriate running shoes which can correct this. Also, make sure that your shoes have enough support and discard them once they lose their shape or the sole becomes worn or irregular.
  

So that's it, ease up and address the cause or carry on training and make it worse. Not a difficult choice.