Tips to prevent Runner’s Knee problem

Home Sports Medicine Tips to prevent Runner’s Knee problem

The term “runner’s knee” refers to pain in the kneecap or surrounding the knee (patella). The soft tissue lining of the kneecap is injured when the knee and the thigh bone (femur) brush against each other. Chondromalacia patella, patellofemoral malalignment, iliotibial band syndrome, and knee discomfort syndrome are some of the conditions that might be classified as runner’s knee.

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Some causes of runner’s knee

  • kneecaps that are too high in the knee joint
  • weak core, hip, leg, and/or calf muscles
  • tight leg muscles
  • restricted joint motion at hips, knees, or ankles
  • unsupported feet
  • bad form when running
  • overuse or excessive training
  • direct injury to the knee
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Runner’s Knee Symptoms

The most typical symptom of a runner’s knee is a dull agonizing ache beneath the kneecap that occurs when walking up or down stairs, squatting, kneeling, or sitting with your knees bent for an extended amount of time.

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Methods of Treatment

  • Patella taping
  • Ultrasound
  • Braces
  • Orthotics
  • Physical therapy
  • Variation in exercise
  • Surgery
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Prevention Tips For Runner’s Knee

  1. Alternate high-impact activities with low-impact activities like yoga or swimming.
  2. When you run, gradually increase your mileage and intensity. If you’re not used to running, don’t go all out and run 5 kilometers.
  3. Before you exercise, don’t forget to stretch and warm-up.
  4. It’s preferable to conduct static stretching (holding a stretch in one place for 30 seconds) after your workout rather than before.
  5. Make sure your sporting shoes are comfortable and supportive. Every 300 to 500 kilometers, you should replace your running shoes.

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