Runner's Knee Pain - Cause, Symptoms and Prevention

Dammed if you do, dammed if you don't.

Runner's knee otherwise known as chondromalacia/patelloformal pain is a condition that occurs when the cartilage found on the under surface of the knee cap known as the patella begins to crack and slowly wears away resulting in inflammation and pain. This layer of cartilage reduces friction between the knee cap and the knee joint, however as this layer of cartilage degrades the under surface of the knee cap is able to rub against the knee joint causing intense pain. Unlike most chronic knee problems that tends to affect the elderly runner's knee predominately affects young athletic individuals, and more so women than men, reasons for which are not clear.

The most common cause of runner's knee are weak or fatigued quadriceps muscles and a tight Illiotibial band, yes these terms sound foreign to me too but there is always Wikipedia. Quadriceps are extensors of the knee joint that assist in the proper tracking of the knee cap, The kneecaps need to move up and down in a smooth motion to insure a balanced running stride. When the muscles in the legs and feet are not in balance then the knees can go off track causing the cartridge to grind away on the kneecap. Pronation of the feet inwards on impact during running can also lead to runner's knee. Worn out running shoes and applying too much tension on the knees are also contributing factors. Runner's knee will become worse if one does not take a break from running after being diagnosed.

Since we are not blessed with x-ray vision a way of diagnosing runner's knee is by looking for the distinct symptoms. Individuals ailing from runner's knee tend to experience pain beneath or on the sides of the knee cap, also there is a grinding or cracking sound when the knee is flexed resulting from the under surface of the kneecap rubbing against the knee joint. Other symptoms include pain after running uphill and swelling at the knee.

Unlike that of arthritis the degeneration caused from runner's knee can be reversed. Treatment of runner's knee is dependent on age, gender, and medical history; however the first and most obvious treatment of runner's knee would be to stop running, not permanently just long enough to give your knee time to recover. Other household treatments include s:

• Applying ice to shin area

• Strengthen quadriceps muscles through various exercises such as squatting

• Avoid lifting weights as this increases tension on the knees and will only worsen the condition

• Keep legs elevated as much as possible and also try sleeping with a pillow between legs

• The use of non-steroidal anti-inflammatory medication can also help to reduce the pain and swelling

If symptoms persist then you should consult your physician as surgery might be required.

As is always the case prevention is better than cure. Proper stretching and warming up before physical activity and cooling down afterwards can reduce one's risk of getting runner's knee. Other preventative practices includes, avoiding running downhill and on rugged uneven surfaces, also when undertaking a new training programme do so in gradual progressive steps.