Runners Knee Causes and Symptoms

It's not only for runners. Any individual who invests energy doing things that make you twist your knees a lot, such as biking and jumping, can get runner's knee, a throbbing pain around the kneecap. It's likewise called patellofemoral pain disorder.

Runner's knee isn't a particular injury. It's a broad term that portrays the pain you feel if you have one of a few knee issues. For instance, chondromalacia patella, a condition in which the ligament under the kneecap separates, can cause runner's knee symptoms.

There are many unrelated disorders that can bring on pain of runner's knee, including any of the issues below:

1. Striking the knee against something. If you've fallen on your knee or hit your knee on a hard surface, the pain of runner's knee may happen instantly after the injury, or at some point later in a way that may feel unrelated. In some cases, it takes a while for the nerves under the kneecap to enlist harm or to bother.

2. Over-protonation and fallen curves. If you have level feet (a low curve or no curve under the instep of your foot), your knee might be more vulnerable to the pain of repeated stress and bow. This is also valid if you're an over-pronator, which means your foot takes off to the side as you walk. Any misalignment in the feet can affect the performance of the knee, particularly when one movement is repeated and again.

Runner's knee can occur for a few reasons:

• Overuse. If you do a considerable measure of constant twisting or high-push exercises, for example, thrusts or plyometrics, they can damage your knee joint.

• Your bones aren't lined up (known as malalignment). If any of the bones from your hips to your lower legs are out of their right position, including the kneecap itself that can put excessive weight on specific spots in the joint. Then your kneecap won't move quickly, which can bring about pain.

• A guide hit to the knee, as from a blow or a fall.

• Problems with your feet, for example, dropped curves (level feet), hypermobile feet (when the joints in and around the feet move more than they ought to), or overpronation. They may change the way you walk, which can bring about knee pain.

• Weak or unequal thigh muscles. The quadriceps muscles on the front of your thigh keep your kneecap set up when you curve or extend the joint. If they're powerless or tight, your kneecap may not remain in the correct spot.

What Are the Symptoms of Runner's Knee?

The primary symptoms you'll notice is a pain. It can happen in either front, behind, or even around your kneecap.

• When you walk ground floor or downhill.
• When you twist your knee, for example, when you squat, walk, run, kneel, or even get up from a seat.
• You may likewise see swelling around your knee or pop or granulating feeling inside the joint.

Strengthening Exercises

These Runner's Knee Exercises are ideal to build strength and flexibility.

Massage Treatment

These Runner's Knee Massage Techniques are of great value in pain relief; circulation stimulation; dispersing blood and fluid accumulations; swelling reduction; and relaxing muscle spasms, especially when used alongside the Sinew Therapeutics liniments and soaks.

ACUTE STAGE SYMPTOMS AND TREATMENT

ACUTE STAGE SYMPTOMS:

The acute stage starts the moment an injury occurs and lasts until the swelling and inflammation are gone. The swelling is the result of the blockage of blood, tissue fluids and circulation in the knee because their normal movement has been disrupted by the force of the injury. Just like cars back up behind a traffic jam, causing congestion, exhaust and overheating; blood and fluids back up behind the injured knee, causing pain, inflammation, lumps and swelling.

The sensation of heat is due to the warming action of the blood and fluids overheating in the injured knee as they back up and accumulate. Stiffness and decreased mobility are due to spasms in tendons and ligaments that have contracted reflexively beyond their normal range from the impact of the injury.

As ligaments and tendons stretch and tear, blood from ruptured blood vessels becomes trapped in the local tissues. As the trapped blood clots up, it sticks the tissues together creating adhesions. Adhesions cause pain, inflammation and restricted movement because the layers of tissue that used to slide smoothly across one another now adhere and snap which interferes with normal functioning. It is essential to break up clotted blood as quickly as possible to prevent adhesions and scar tissue from forming.

During the acute stage it is very important to restore normal circulation to the knee, break up clotted blood and stagnant fluids, reduce swelling, and reduce the redness and heat associated with inflammation. By restoring the flow of blood, fluids, and circulation in the knee, then pain is relieved, damaged tissues can regenerate with healthy functional tissue, and the knee can strengthen and regain it's mobility.

ACUTE STAGE TREATMENT:

1. Apply the Sinew Herbal Ice on your knee to reduce redness, swelling, and inflammation while dispersing accumulated blood and fluids to help restore normal circulation to the knee. This first-aid treatment is used in place of ice to significantly speed up the healing process. It reduces the swelling and inflammation more effectively than ice, allowing you to more quickly regain range of motion. Acute Sinew Liniment can be used in-between applications.

Ice is not recommended because it does not help repair damaged tissues and keeps everything in the injured area frozen, causing the stagnation of blood and fluids and the contraction of muscles, tendons and ligaments. In Chinese sports medicine ice is not used and is considered a culprit in injuries that don’t heal well.

2. Massage your knee with Acute Sinew Liniment to relieve pain, reduce swelling and inflammation, break up clotted blood and stagnant fluids, and stimulate circulation of blood and fluids to help cells quickly repair damaged tissues. Sinew Herbal Ice can be used in-between applications.

3. The Sinew Sports Massage Oil is recommended for use before and after exercise, sports and strenuous activity. It warms and stimulates your muscles, increases circulation and relieves tightness, hence improving your performance and helping to prevent injury.

CHRONIC STAGE SYMPTOMS AND TREATMENT

CHRONIC STAGE SYMPTOMS:

The chronic stage begins once the swelling and inflammation are gone, but you still feel aching pain and stiffness. This is because there are still accumulations of stagnant blood and fluids in the knee that are blocking circulation and blood supply to damaged tissues, creating residual pain, stiffness and weakness. You may actually feel hard nodules like sand in the tissue, indicating accumulation, calcification, and adhesions, which all cause pain, stiffness, and joint instability.

Your knee may feel more sensitive to the cold and ache in cold and damp weather due to impaired circulation. When you move your knee you may hear a clicking or popping sound from the tendons and ligaments slipping very slightly in and out of their natural alignment indicating weakness and joint instability, causing chronic pain and a cycle of reinjury. These symptoms are often the result of failure to treat the injury properly from the outset and overicing.

Increasing circulation and blood supply to the damaged tissues is very important in treating chronic injuries because tendons and ligaments do not have an extensive direct supply of blood. That is why chronic injuries can be slow to heal. Increasing local circulation also prevents cold and dampness from penetrating the injured area, preventing pain and stiffness.

During the chronic stage it is very important to break up remaining accumulations of blood and fluids, and increase circulation and blood supply to the damaged tissues. By increasing circulation and blood flow in the knee, then pain and stiffness is relieved, and the tendons and ligaments can strengthen to restore stability.

CHRONIC STAGE TREATMENT:

1. Massage your knee with Chronic Sinew Liniment to relieve pain and stiffness, strongly stimulate circulation and blood flow to damaged tissues, and promote the healing of overstretched tendons and ligaments. Sinew Injury Poultice and/or the Sinew Warming Soak can be used in-between applications.

2. Apply the Sinew Injury Poultice on your knee to relieve residual pain and stiffness, significantly stimulate circulation and blood flow to damaged tissues, and further promote the healing of overstretched tendons and ligaments. The Sinew Injury Poultice is particularly useful if your knee is more painful in cold and damp weather. Chronic Sinew Liniment and/or the Sinew Warming Soak can be used in-between applications.

3. Soak your knee with the Sinew Warming Soak to ease joint pain, increase range of motion, and strongly increase local circulation to drive coldness and dampness out of damaged tissues. The Sinew Warming Soak is particularly useful if your knee is more painful and sensitive to cold or hurts more in cold weather. The soak can be used by saturating a towel in the liquid and applying it to your knee. Chronic Sinew Liniment and/or the Sinew Injury Poultice can be used in-between applications.

4. The Sinew Sports Massage Oil is recommended for use before and after exercise, sports and strenuous activity. It warms and stimulates your muscles, increases circulation and relieves tightness, hence improving your performance and helping to prevent injury.