Knee injuries and pain are common in joggers. Most types of knee pain are easily treated and corrected and should not derail you from your jogging program. One of the most common causes of knee pain in joggers is runner's knee. You can usually treat runner's knee yourself but you should always consult a doctor for diagnosis and treatment instructions.
Runner's Knee
Runner's knee refers to several medical conditions that cause pain around the front of the kneecap, or patella. The pain is dull and aching and occurs under or at the front of the patella where it connects to the lower part of the thighbone, or femur. Of course the pain may occur during or after jogging, but it may also flare up when you walk up or down stairs, kneel, squat or sit for a long time with your knee bent.
Causes
Runner's knee is not actually a problem with your knee. What happens is that your thighs and feet don't support your knee properly and don't allow it to slide up and down appropriately in its intended groove with movement. For example, if your thigh muscles, or quadriceps, are weak and imbalanced, your patella can be pulled to the right or left of the intended groove. The result is pressure, friction and irritation to the knee cartilage with movement. Runner's knee can flare up with overuse of the quadriceps during or after jogging.
Treatment
Rest your knee and avoid activities that cause pain until the pain subsides. Swimming is a good alternative activity to do when you have knee pain. Relieve pain and swelling in the affected knee by icing your knee for 15 minutes right after jogging and at intervals throughout the day. Apply a snug fitting elastic bandage like a knee sleeve and elevate your knee above your heart when at rest. You can take aspirin or ibuprofen for pain relief if necessary. If your knee pain does not improve with prompt self-treatment, see your doctor for a complete evaluation.
Prevention
To prevent runner's knee, control your weight and stay in shape, stretch for five minutes before and after jogging and start slowly and increase your training gradually to avoid placing too much stress on your supporting structures. It is also important to wear good running shoes that are appropriate for your feet. You may need shoe inserts if you have flat feet. Finally, use proper running form by leaning forward and bending your knees. It helps to run on a smooth, straight surface.
Member Comments