Knee pain when running, more commonly called Runners Knee, is a painful plus limiting condition that affects an estimated 1 in 4 of those that are active, now new research might have finally pinpointed the cause – weakened muscles.
Those who develop this problem tend to have weaker quads and hamstrings based on study co-author Darin Padua, Ph level. D. “As a result, they don’t flex their knees as much when carrying out tasks, such as running or jumping. That means the contact area between the kneecap and the femur is smaller sized, so pressure is focused and pinpointed on a smaller area. ”
Proven to medicine as patellofemoral pain syndrome, the study out of the University of North Carolina at Chapel Hill is the first of its kind to look at athletes both before and after they develop this painful problem.
The pain around or behind the kneecap can be so bad it limits your ability to exercise at all, and the symptoms are likely to recur.
Of course if you’ve got a high enough discomfort threshold, you might try and ignore it, but this only causes the cartilage to break down, bringing you to the point of bone on bone get in touch with. Once this happens there’s nothing that can be done to replace the destroyed cartilage.
Earlier analysis had identified possible risk aspects for runner’s knee that were associated with biomechanics and strength, though no one could say what caused the problem in the first place.
For this work, the team studied about 1, 600 midshipmen from the U. S. Naval School. They looked at participants’ biomechanics if they first enrolled at the academy, after that followed them for a number of years to find out what happened to their knees.
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Of these topics, 24 women and 16 men (for a total of 40 in all) developed runner’s knee over the research period.
The researchers noticed that individuals with weaker hamstring muscles were second . 9 times more likely to develop runner’s knee than those with the strongest hamstrings.
Weaker quadriceps were 5. five times more likely to suffer runner’s knee than those with stronger muscles in this field. Those with a bigger navicular drop, the measure of arch flattening when having weight were 3. 4 times very likely to have runner’s knee.
Finally, those with smaller knee flexion angle (knees that bent less on getting after a jump test) were a few. 1 times more likely to have this bothersome condition.
Lead researcher Padua feels that the pain that comes with runner’s leg might be explained by all these elements coming together to create a focal point of pressure between the kneecap and the bone underneath.
The UNC work appears in the November 2009 issue of the American Journal of Sports Medicine and does bring some good news.
If you change the way you move, and work to improve your leg strength, you may be able to prevent or even correct the issue. If you’re wondering about your own danger, Padua suggests three questions to ask…
– Does the knee cross over the big toe when squatting?
– Do the arches of the feet collapse when landing from a leap?
– Do you bend your knees a lot when your land?
If you answer “yes” to these questions, you may stand a much better chance of developing runner’s knee.
To help yourself if you’ve got runner’s knee currently there are things you can do to speed healing. Rest the knee as much as you can. Ice the knee for twenty to 30 minutes every 3-4 hrs for a few days to reduce pain and swelling.
Use an elastic bandage, band or sleeves to compress your own knee and give it extra support, arch supports for your shoes may also help with flat feet. Keep your knee elevated when you’re sitting or lying down and take anti-inflammatory drugs such as Advil, Aleve or Motrin which will also help with pain and welling.