Tuesday, June 27, 2006
Runners Knee, I thought !!!!!
" I thought that i may be getting the Infamous Runners Knee ... it could be due to my increased Hill runnings n the Stairclimbing! It is still at its infant stage, i am taking more Glucosamine, doing stretching, quad muscle sstrenghten exercises and monitoring the conditions so that it will not turn Chronic! I want to Keep Running Comfortable till my ripe old age!!!
Went to consult my sinseh last week, and was given some acupuncture treatments to relieve some inflamation on my knee inner ligaments! He explained to me that the pains that i am experiencing are actually the Qradriceps 's muscle strains caused by too much stairsclimbing n hills runs. The Weakened Quads muscles unable to supports the Knees properly resulting in stresses in the Knee joints area as well.
Through my Running Journey, i learn that our body core muscles, ligaments n tendons are actually Interlink n function as One. If one portion is weaken or strained , it will affect the other part of the body. Just like my Shin Splints after last year's SCSM, the source of this injury was actually my slightly twisted ankle. Luckily, i went to see my sinseh early n he was able to located the root cause of the Shin problem. He realigned the ankle and the strains n stresses on the shin disappeared. "
Runners Knee / Patellofemoral Pain Syndrome is one of the most common causes of knee pain in all age groups, including teens and young adults. It can be chronic or intermittent. It is common in runners, hence the term "runners knee", but also occurs in inactive people.
Runners Knee / Patellofemoral Pain Syndrome is a condition characterized by pain behind or around the kneecap. Poor kneecap tracking is believed to be the main cause this condition. The kneecap (patella) slides over a groove on the thighbone (femur) as your knee bends and straightens. If, for example, the front thigh muscles (quadriceps) are weak or imbalanced, the resulting muscle imbalance can pull the kneecap to the left or right of the groove, causing pressure, friction, and irritation to the cartilage on the undersurface of the kneecap when the knee is in motion.
* Overuse/overload of the quadriceps - especially running, going up and down stairs- can cause this condition to flare up, as can poor exercise techniques, e.g. a poorly fitting bicycle, improper footwear etc.
Causes of Knee Maltracking
* Muscle imbalances / weakness or inflexibility in the muscles that support the knee, and mechanical errors can cause poor knee tracking. There may be multiple factors involved.
Muscle imbalances in the lower body, especially the quads are common. Tightness of the muscles and tendons can also pull the kneecap toward one side. In females, the increased inward slant of the thigh towards the knee is believed to the reason they are at higher risk of developing Runners Knee / Patellofemoral Pain Syndrome
* Mechanical errors include misaligned joints in the foot or ankle; a kneecap that is located too high in the joint; flat feet / over pronation. Pronation is the normal inward roll of the foot as the arch collapses after heel contacts ground during walking or running. Over pronation causes excessive internal rotation of the lower leg and knee.
MUSCLE WEAKNESS / IMBALANCES / TIGHTNESS CAUSING POOR KNEE TRACKING INCLUDE:
* Weak Quadriceps: Quadriceps (front thigh muscles) strengthening exercises are considered to the most important exercise, in most cases, for correcting poor knee tracking. The quadriceps controls the movement of the kneecap. (They are attached to the kneecap and then to the top of the shine bone by tendons).
Imbalanced Quadriceps:Sometimes the quads (there are four divisions) are imbalanced. The inner quad pulls the kneecap inwards and the outer quad pulls the kneecap outwards. If the inner quad is weak, the stronger outer quad tends to pull the kneecap off center. In this case, exercises to strengthen the muscles of the inner quadriceps are particularly helpful
Weak Hamstrings: Another imbalance can occur when the muscles in the front of the thigh are significantly stronger than the muscles in the back of the thigh (the hamstrings). If your hamstrings are weak, your quads have to work harder. Tight hamstrings cause increased pressure between the patella and femur.
Tight Iliotibial Band: If too tight, this muscle/tendon of the outer thigh can pull the knee to one side.
Here is more sites for reference... http://www.knee-pain-management.com/index.html , http://www.sportsinjuryclinic.net/cybertherapist/front/knee/irunnersknee.html
Posted by Run HappyFeet at 6:38 AM