Cross country often is perceived as the toughest kind of long-distance racing. With brutal hills, sharp changes in direction and surfaces ranging from soft grass to deep mud, it's a test not only of fitness but also of guts. Accordingly, training for and competing in these events -- whether at the high-school level or in world-class meets -- is physically demanding and results in various injuries, often to the knee.
Patellofemoral Pain Syndrome
More commonly called "runner's knee" and chondromalacia patellae, patellofemoral pain syndrome, or PFS, is the most common knee problem among distance runners. It is characterized by an achy kind of pain in front of, or below, the kneecap. This injury occurs because of an ongoing failure of the patella to track smoothly as it slides along the groove in the bottom of the thigh bone when you flex your knee. According to the A.D.A.M. Medical Encyclopedia, treatment involves resting and using anti-inflammatory medication. Strengthening the quadriceps muscles may help prevent this problem from recurring.
Iliotibial Band Syndrome
Iliotibial band syndrome, or ITBS, results from the mechanical erosion of the tissue band spanning the outer thigh from the top of the hip to the outside of the knee. The iliotibial band helps the quadriceps muscles straighten and abduct the legs. Sharp pain with a sudden onset on the outer knee is virtually diagnostic. Because of the uneven surfaces of cross country running, "runner's knee" is very common in athletes who focus on this discipline or train often on trails. To relieve ITBS pain, avoid running on rough surfaces or in tight circles in the same direction for extended periods.
Torn Cartilage
Also called a torn meniscus, torn knee cartilage is damage to one of the curved bands of shock-absorbing tissue sitting atop the tibia, or primary shin bone. Torn cartilage usually results from trauma such as twisting. In runners and others over 40, chronic damage to knee cartilage is common. A magnetic resonance imaging scan, or MRI, confirms the diagnosis. Physiotherapist Brad Walker of the Stretching Institute recommends rest, ice, compression and elevation for immediate relief. In advanced cases, surgery may be needed before you can return to cross country.
Osteoarthritis
Despite popular myths, running does not appear to cause arthritis in the knees, hips or anywhere else. Runners with existing osteoarthritis, however, typically have difficulty running because the associated cartilage loss in the knee joint implies marked discomfort with movement. Osteoarthritis typically sets in after age 45 and gradually gets worse with advancing age. Physical therapy may help your symptoms, but the primary treatment is the use of anti-inflammatory medications such as prescription-strength ibuprofen.
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