Knee pain is common for female athletes who don't get enough rest between training sessions and who warm up and stretch improperly. According to the Sports Injury Clinic website, the pain usually originates from the knee joint, and is a result of overuse. Inadequate recovery, running too often or excessive jumping, for example, can cause small stresses to the ligaments and tendons of the knee.
Patellofemoral Pain Syndrome
Patellofemoral pain syndrome occurs when the front of the kneecap, known as the patella, does not stay on track correctly with the femur and tibia bones when the knee is straightened or bent. The surrounding tissue, such as the cartilage underneath the patella, becomes damaged from the incorrect movement of the patella, which leads to the knee pain. According to Sports Injury Clinic, overuse, weak quadriceps muscles and tight muscles most often lead to PFPS, which is fairly common among adolescent girls who participate in running sports.
Iliotibial Band Syndrome
Iliotibial band syndrome, also known as runner's knee, is another fairly common overuse injury with female athletes. The iliotibial band is thick connective tissue which stretches across the hip bone and across the outside of the thigh, where it attaches to the outside of the shin bone. The band's purpose is to help straighten the knee joint, as well as move the hip out sideways. With IBS, pain occurs on the bony part on the outside of the knee where the band repeatedly moves across the bone, creating friction and irritation. Tightness in the iliotibial band and weak hip abduction are signs of iliotibial band syndrom; downhill running can aggravate the pain, Sports Injury Clinic warns.
Prevention
A number of steps can prevent knee pain due to these common injuries. It is vital that you develop muscle strength and flexibility for the particular sport in which you will be competing. For runners and jumpers, leg muscles are the most important to focus on. The University of Illinois' McKinley Health Center recommends you start conditioning exercises at least one to two months before strenuous training or your sport's season are scheduled to begin. Once in training, increase the intensity slowly, by no more than 10 percent a week; this will give your muscles ample time to recover and prevent overuse from occurring.
Considerations
Rest from the sports that are causing the knee pain is most important for recovery. Putting ice on the knee two to three times a day for 20 minutes also helps alleviate the pain. Tight calf, hip and thigh muscles may lead to overuse knee injuries, so stretching these muscles --- two to three times a day, six to seven days a week --- is very important. When performing stretches, make sure to hold each stretch for 20 to 30 seconds and avoid bouncing, the McKinley Health Clinic advises. Consult your doctor if your knee pain persists or worsens, before attempting to self-treat any injury, and for any recommendations specific to your condition.
