Summer is on its way. Everybody is trying to get back into shape. Running is one thing we tend to overdo while trying to get back to healthy habits.
Runner’s knee is an overuse injury due to faulty biomechanics like:
- The knee cap sits too high in the knee joint.
- Weak thigh muscles
- Tight hamstring and calf muscles.
- Collapsed foot arch
- Too much training, too fast.
- If you want to start running again. Take it slow!
- Check your shoes: are they too old? Do they collapse when I run?
Try a “couch-to-5 km” program:
Rather run three times a week.
Start with :
• Run 2 min, walk 4min repeat x5
• Run 3 min, walk 3min repeat x4
• Run 7 min, walk 3min repeat x3
• Run 8 min, walk 2min repeat x3
• Run 9 min, walk 1min repeat x3
• Run 12 min, walk 2min repeat x2
• Run 15 min, walk 1min repeat x2
• 5 km Race day !
• The pain will present around and on the kneecap with activity or sitting down for a long time with a bent knee.
• The knee can sometimes present as being slightly unstable.
• A clicking/grinding (painful/ not painful) can present with movement. Most pain will present with climbing up and down stairs. Sitting cross-legged and squatting may also hurt.
• The patella tendon and patella is painful to palpation.
- The kneecap has cartilage that ensures congruent with movement. This cartilage can get irritated or damaged beyond repair with faulty biomechanics
To elevate the pain in the acute stage, you have to rest the knee for a short time. Removing the aggravating activity.
Compression knee wrap
Strengthen: Hamstrings, glutes and thigh muscles.
Stretching: Hamstrings, thigh muscles and calf muscles.
- Foot arch exercises
Arch support in shoes: If you suffer from extreme flat feet it is advised that you seek the professional opinion of an orthotist (Marthinette Mocke: 079 496 7611) to evaluate the need for inner’s in your shoes. This needs to be patient specific, as general inner’s may aggravate the injury and decrease the muscle strength.
Your feet are the base from where everything happens, don’t neglect them.
(Source: Donné Conradie Physiotherapists)