Runner's knee (or jumper's knee) is pain on the front of the knee and around the patella suffered by athletes. It can be caused by misalignment of the kneecap, sudden change in activity and overuse. Studies have found that tightness in the quadriceps, the hamstrings and iliotibial band (IT band) as well as weakness in the hips, the quadriceps and the hamstrings also cause runner's knee. The inflammation, pain and stiffness make it difficult to kneel, to climb stairs and to perform normal everyday activities. Any activity that strains the knees aggravates the pain. Like any sports injury, prevention is best.
How To Prevent Runner's Knee
Prevention involves stretching, strengthening, stride, footwear and the training surface.
1. Strengthen the hamstrings. Runners tend to be quad dominant with weak hamstrings, creating imbalance that affects how the knee works. To maintain balance, do exercises that will strengthen the hamstrings.
2. Stretch. Regularly stretch the quads, the hamstrings and the hips. Pay attention to the IT Band, the thick tough connective tissue which starts from the hip, runs along the outside of the thigh and ends on the side of the kneecap. You can effectively stretch it using body weight, possibly with a foam roller.
3. Wear the right footwear for your feet whether you overpronate or underpronate. Buy running shoes from a professional sports shop where proper fitting can be done.
4. Do not over-stride. Put yourself in a good efficient position so that you can take advantage of the strength and flexibility you have in your legs.
5. Do not overexert yourself too quickly as that injures your muscles and the knees. Build up speed and mileage over time, to give your body time to adjust.
6. Warm up thoroughly before training or competing.
7. Maintain average body weight to prevent over-taxing the knees.
8. Train on soft surfaces such as grass, trails and synthetic tracks, which are friendlier to your knees, and avoid concrete and asphalt.
9 Listen to your body. As soon as you feel discomfort, adjust or stop training.
How To Prevent Runner's Knee
Prevention involves stretching, strengthening, stride, footwear and the training surface.
1. Strengthen the hamstrings. Runners tend to be quad dominant with weak hamstrings, creating imbalance that affects how the knee works. To maintain balance, do exercises that will strengthen the hamstrings.
2. Stretch. Regularly stretch the quads, the hamstrings and the hips. Pay attention to the IT Band, the thick tough connective tissue which starts from the hip, runs along the outside of the thigh and ends on the side of the kneecap. You can effectively stretch it using body weight, possibly with a foam roller.
3. Wear the right footwear for your feet whether you overpronate or underpronate. Buy running shoes from a professional sports shop where proper fitting can be done.
4. Do not over-stride. Put yourself in a good efficient position so that you can take advantage of the strength and flexibility you have in your legs.
5. Do not overexert yourself too quickly as that injures your muscles and the knees. Build up speed and mileage over time, to give your body time to adjust.
6. Warm up thoroughly before training or competing.
7. Maintain average body weight to prevent over-taxing the knees.
8. Train on soft surfaces such as grass, trails and synthetic tracks, which are friendlier to your knees, and avoid concrete and asphalt.
9 Listen to your body. As soon as you feel discomfort, adjust or stop training.
