Running poses risks for knee injuries. A track's surface can affect your risk for injury. Choosing an adequate running surface is paramount in prevention of injury. Other factors may predispose you to knee injury, such as running equipment, gender or fitness level. Maintaining good running form, proper nutrition and strength training can aid in intervention and prevention of knee injury.
Knee Injury
Knee injuries are often manifested from biomechanical issues above or below the knee. The most common knee injury due to running is patellofemoral pain syndrome or PFPS or runner's knee. PFPS includes patella instability or misalignment. Pain may be generated from an irritated fat pad, tendon, nerve ending, plica or bursa. Degeneration of cartilage may cause bones to rub together causing additional pain. Runners are particularly at risk for PFPS due to the large amount of pressure with continuous flexion and extension. Tight hamstrings, weak gluteus medius and weak quadriceps can predispose individuals to PFPS.
Track Surfaces
Track surfaces vary from grass, cinder, clay, cement, asphalt, sand and solid polyurethane. The type of track surface may pose an increased risk of injury to the knee. For example, rough and uneven surfaces may increase the risk of stress fracture by distributing more pressure load to the bone. Harder surfaces, like cement, could increase injury by transmitting more force to the bone on impact. According to a review study conducted by the Accident Research Centre, running on hard surfaces should be avoided, as the increase in mechanical shock overloads joints and tendons.
Risk Factors
Extrinsic and intrinsic risk factors play a role in the prevalence of injury and damage to the knees. A high training volume, old or poor footwear, being a woman, older age, Caucasian or Asian ethnicity, poor physical fitness and sprinting, long-distance running and hurdling increases an athlete's risk of a stress fracture. Biomechanically weaker skeletal structures, such as a narrowed tibia, may increase one's risk of damage or injury when running. Also, a high-arched foot absorbs less stress and places greater pressure on the knee than a low-arched foot.
Prevention
You can prevent injury and damage to your knees by taking preventative measures. Rest one to two days a week to prevent overuse. Change your running shoes every 350 to 400 miles to ensure proper shock absorption. Do not increase your endurance training volume by more than 10 percent per week. Gradual increase of volume gives your body a chance to adapt to the stress and pressure. Engage in cross-training via a wide array of activities, such as swimming and cycling, to prevent overuse. Participate in resistance-training to build and maintain strong quadriceps. Strong quadriceps will aid in maintaining alignment of your patella.
References
- University of Cincinnati: NetWellness; Protect Your Joints When Running; Steve T. Devor, PhD
- "Physical Medicine and Rehabilitation Clinics of North America"; Stress Fractures and Knee Injuries in Runners; Anne Z. Hoch, et al.; 2005
- Accident Research Centre; Running the Race against Injuries: A Review of the Literature; Alicia C. McGrath and Caroline F. Finch; October 1996.
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