Distance running is a frequent activity for many Americans, with the number of people annually finishing marathons having crept up to more than a half million for the first time in 2010. Distance running burns loads of body fat, tones your legs and strengthens your heart and lungs. However, prolonged running also puts great stress on your joints -- particularly your knees.
Iliotibial Band Syndrome
Iliotibial band syndrome, or ITBS, results from a wearing away of the band of tissue running from the top of the hip bone to the outside of the knee. The illiotibial band helps the quadriceps muscles straighten and spread the legs. Sudden, sharp pain on the outside of the knee marks ITBS. If you frequently run on cambered -- or angled -- roads, you are more likely to develop ITBS because of the effective shortening of the leg closest to the middle of the road. To prevent ITBS, avoid running several laps in the same direction and stay away from crowned roads. To relieve ITBS, avoid running on uneven surfaces or in tight circles in the same direction for extended periods.
Patellofemoral Pain Syndrome
Patellofemoral pain syndrome -- better known as "runner's knee" and also called chondromalacia patellae -- is the most common knee problem for distance runners who have an ache in the front of and beneath the patella, or kneecap. The condition arises after failure of the patella to track properly as it slides along the slot in the bottom of the femur during knee flexion. PubMed Health suggests resting and using anti-inflammatory medication to treat runner's knee. Strengthening the quadriceps muscles may help realign the affected bones and prevent this problem from recurring.
Meniscal Tear
A torn meniscus -- also called torn cartilage -- refers to damage to one of the curved bands of cartilage atop the tibia that serve as shock absorbers during running. A meniscal tear usually results from trauma -- like a sudden torsional movement as when quickly changing direction -- but chronic damage to knee cartilage is common in those over 40. Magnetic resonance imaging, or MRI, is needed to confirm the diagnosis. The Stretching Institute suggests resting, ice, compression and elevation as a first line of therapy. In advanced cases, surgery may be needed before you can run again.
Arthritis
Running does not appear to cause arthritis, as noted in a study published in 2008 in "The American Journal of Preventive Medicine." However, runners with osteoarthritis usually have difficulty running because of cartilage deterioration in the knee joint and its associated discomfort. Osteoarthritis typically sets in after age 45 and the pain gradually worsens as you age. Physical therapy may help, but the primary treatment is the use of anti-inflammatory medications such as prescription-strength ibuprofen.
References
- Running USA; Annual Marathon Report; March 16, 2011
- Sports Injury Clinic: Illiotibial Band Syndrome
- PubMed Health; Chondromalacia Patella; June 13, 2010
- The Stretching Institute; Meniscus Tear and Torn Knee Cartilage; Brad Walker; 2010
- American Academy of Orthopaedic Surgeons; Arthritis: An Overview; October 2007
- Arthritis Foundation: Who Gets Osteoarthritis -- And Why?
