Runners Leg Exercises

What is runner's knee?

Runner's knee is a term used to describe a constellation of symptoms of knee pain that frequently found in athletes who run. Other terms have been used to describe this condition are "anterior knee pain", "chondromalacia patella" or patellofemoral " pain syndrome (PFPS). " Runner's knee is in the knee, quadriceps tendon patellar tendon and associated soft tissues that are critical to the extension of the knee. Historically, the "knee corridor "was attributed to irritation and softening of the cartilage layer on the undersurface of the patella (" chondromalacia "). More recently, however, it is recognized that the overhead of the underlying ("subchondral") of bone can be a major source of pain because it has a rich nerve supply. The soft tissue and fat pad in the front knee can cause pain.

Who gets runner's knee?

While classically associated with long distance, any activity that highlights the important places in the front of the knee joint ("patellofemoral") can lead to "runner's knee." This includes repetitive jumping sports like basketball or volleyball, as well as skiing, cycling and football. The pressure and repetitive stress between the femur and patella in these sports can result in softening of the cartilage and underlying bone abnormal load.

How to submit runner's knee?

Runner's knee is presented as activity related pain in the front of the knee around the kneecap. While the pain occurs during athletic activity, can often be more pronounced later during a rest period. Pain is also felt after being for a long period of time with knees bent - bent position actually increases the pressure between the patella and femur. For the same reason, the marathon runners, paradoxically, often complain of increased difficulty running downhill instead of up. Kneeling squatting, or direct pressure on the front of the knees can be uncomfortable as well.

What things predispose to knee me in the corridor?

The patella cartilage and is subject to very high forces with daily activities, and any injury to the cartilage or the factors that result in increased pressure between it and the thigh bone ("femur") may increase the risk of "runner's knee." These include:

• Malalignment of the patella and / or leg
• subluxation or dislocation of the patella
• Direct trauma to the knee
• Overuse of running and jumping activities
• wide hips and / or "knees together" (valgus), resulting in the kneecap maltracking
• A weak quadriceps / medial vastus
• Flat feet ("pronated" feet)
• Direct trauma to the knee
• Excessive use of running and jumping activities
• wide hips and / or "knees together" (valgus), resulting in maltracking the patella
• A weak quadriceps / vastus medialis muscle
• Flat feet ("pronated" feet)

In some cases, the results of runner's knee by irritation or injury to the soft tissue around the kneecap. For this reason, inadequate muscle strength and / or stretching of the muscles of the thigh and calf muscles may predispose to the "runner's knee" as well.

What I can do to prevent runner's knee?

While certain predisposing factors such as the kneecap and the alignment of the legs are not in control an athlete, other preventive measures can be taken to minimize the risk of "runner's knee." These include:

• strengthen quadriceps and vastus medial - a strong quadriceps and, in particular the vastus medialis muscle will improve monitoring of the knee and help to minimize the contact pressure between the kneecap and femur.
• Keep your weight down - the patellofemoral joint experiences forces that are 8 to 10 times our body weight, so that even small reductions in weight can significantly reduce the forces of patella. Ten pounds of weight loss may be the force as much as 80 to 100 pounds less than the ball up or down stairs.
• stretching exercises before activities such as running or jumping - Strains of the patellar tendon, quadriceps tendon or other soft tissues that stabilize the patella can cause severe anterior knee pain. Warming up and stretching before and after exercise can help prevent strain injuries in these structures.
• Wear proper shoes and orthotics - Flat feet ("pronated" feet) may predispose maltracking problems and pain in the knee. Braces to reconstitute the arch of the foot can help relieve these symptoms. High heels can also worsen anterior knee pain and should be avoided if you have "knee corridor 'symptoms.
• Plan for an area of ​​good running - Running on a flat surface without slope, ski runs can be help prevent significant stress on the kneecap. Even soft surfaces and good running shoes can help too.

How is runner's knee diagnosed in athletes?

Usually, the diagnosis of "runner's knee" can be done on athletes based on history and physical examination of the knee for sports medicine specialist. The review will assess the stability of the patella, and the alignment leg. Signs of pain in the patella and / or instability will be evaluated. The strength and tone of the quadriceps and hamstrings were also determined. The flexibility of the feet and loss of the arc must also be taken into account as this predisposes to patellar problems. X-rays, MRI and CT scan can be useful adjuncts in terms of examination findings and symptoms. Special visits can show the position and alignment of the patella in its groove in the thighbone ("trochlea"). Tilting of the patella leads to abnormal contact pressures can be seen. If instability kneecap is suspected, CT can help determine changes in the alignment and position. MRI is useful for evaluating products for softening or injury to the cartilage of the patella and the femur.

What is the treatment for runner's knee?

The first line of treatment for the "runner's knee" is typically conservative. Recommendations include:

• Stop running, jumping, or any of the activities that cause pain in the knee. Although it is difficult, the athlete should refrain from competition until he / she is pain free. Fortunately, low-impact activities, such as swimming or cycling may allow the athlete to keep your aerobic capacity while protecting the patellofemoral joint.
• Avoid running downhill or on steep slopes or stairs that increase pressure on the kneecap.
• Ice and anti-inflammatory drugs can certainly help alleviate pain in the front of the knee.
• In some cases, the recording of the patella ("Banda McConnell") or the use of stabilization devices the kneecap can help. These are particularly useful in the context of the instability of the patella.
• If the athlete has flat feet ("pronation") orthopedic inserts to reconstitute the arc can be very helpful in relieving symptoms.
• When the knee is pain free, a course of rehabilitation the range of knee motion and strengthen the quadriceps and vastus muscles may be helpful.

However, the exercises are performed with knee bent should be avoided because the pressure below the knee is greater in this position. Instruction on the prevention exercises for the quadriceps, hamstrings and calf muscles is also very important. Rarely, the knee continue to be painful and refractory to all conservative measures described above. When the pain Runner "knee" prevents the athlete return to play, you may consider surgery. Specific treatment depends on the underlying cause for the pain. Arthroscopic ("minimally invasive" camera-based), surgery can be performed for the management of softening or damage to the articular cartilage of the patella and femur. If there is instability accompanying the kneecap, soft tissue reconstruction procedures or re-alignment of the leg ("osteotomy") can be done to improve the tracking of the patella. These can also be performed to relieve the pressures abnormally high between the kneecap and femur.

For more information about sports-related injuries and problems, please visit www.sportsmd.com . SportsMD is the most reliable health and fitness sports information for people involved in sport everywhere. We have assembled outstanding physicians the sports industry and health experts - each share valuable tips and best practices to keep you injury-free playing.

Calf Strengthening Workout for Runners

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