Athletes who put a lot of strain on their knees often develop a condition called runner's knee, though it is not exclusive to runners. This dull, aching pain typically occurs under and around the kneecap and makes simple tasks like walking up or down stairs, kneeling or even sitting for long periods painful. Several preventative measures can lessen the impact of injury to your knee when exercising or playing sports.
Strengthen Muscles
Strengthening the quadriceps and hamstring muscles of your thigh will improve overall muscle balance and prevent the knee cap from shifting out of alignment. Maintaining a healthy weight will also alleviate the knees of excess stress. The Academy of Orthopaedic Surgeons recommends at least five minutes of warm-ups and stretches before and after exercising. To begin, sit on the floor with your right leg positioned straight in front of you and your left leg bent at the knee. Hold your right leg in a stretch for 10 to 20 seconds. Relax and repeat the stretch five to 10 times, and then switch legs. A variation of this exercise involves raising and holding the straightened leg 3 inches from the ground for five to 10 seconds. Slowly lower your leg and repeat the exercise five to 10 times.
Wear Supportive Clothing
If you experience chronic knee problems, make sure your shoes aren't the culprit. Visit a sporting goods store, where a representative can recommend the appropriate shoe for your sport, as well as one that offers proper support. Orthopedic inserts can also help relieve knee pain by correcting flat feet and absorbing some of the shock of running-related sports. You might also find relief by wearing a knee brace when participating in sports or exercising.
Practice Proper Form
Being mindful of the way your body moves goes a long way in preventing and minimizing knee injury. Bend at the knees when jumping and landing. Keep your knees in line with the rest of your body, making sure they do not turn inward. To prevent long-term injury, land on the balls of your feet instead of the insides. Never run down a steep hill; always walk or run a zig-zag path.
Considerations
Despite taking precautions to minimize stress on your knees, injury does happen. If you experience the pain of runner's knee, take a break from sports and exercise. Apply a cold pack to the affected area for up to 20 minutes at a time. Wearing a compression bandage can prevent fluid build-up and stabilize the knee, and elevating the affected leg can reduce swelling. Anti-inflammatory pain relievers and creams with numbing agents will provide temporary relief. Consult your physician if the pain persists.
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