San Francisco, CA
Did you know that there is cartilage under your kneecap? There is, and it is a natural shock absorber for when you are pounding the pavement or putting any kind of strain on your knees. Runner’s Knee, also known as Patellofemoral Syndrome, is common among active people who participate in sports or are frequent runners. If you are experiencing chronic knee pain in the area behind your knee cap, there’s a chance that it is runner’s knee.
It is difficult to always pinpoint the direct cause of runner’s knee. In its basic form, runner’s knee occurs when that precious cartilage under your kneecap breaks down and is worn to the point where it is no longer protective, causing pain. Or, it can happen because your gait or biomechanics are off causing uneven tracking of the patella and resulting in uneven wear and tear. You may develop it because of an injury but the biggest culprit is overuse. You will notice knee pain during even the simplest activities like using stairs, squatting, and kneeling. For those of you who live an active lifestyle, pay close attention to your knees.
How to Prevent Runner’s Knee
Our advice to you is to keep your knee pain in check and focus on your performance . Focusing on your overall health and how you prepare for heavy activity is extremely important for injury prevention. Here are a few more suggestions on how to prevent and treat runner’s knee
Alignment. When your body is in proper alignment your joints and muscles can move in a normal smooth pattern. Which will help prevent unnecessary stresses onto the knees.
Strength Training. When your body is strong, it puts less strain on your knees. Specifically focus on strengthening your hamstrings and quadriceps. Those muscles will help protect your knees during your physical activity.
Monitor Running Mileage. Keep your running mileage below pain threshold especially if you are starting to experience any amount of pain in your knees. You don’t want to contribute to the biggest culprit of overuse.
Core Exercises. Strengthening your core is not only healthy for your posture, but also for running. Make sure you are pairing core training with your runs.
Stretching. This one is a no brainer. You should always stretch and make sure you are warmed up before a run or any other sport.
How to Treat Runner’s Knee
Rest. We know that rest is important after every strenuous activity but it even more important during any type of injury and if you are experiencing symptoms of runner’s knee. Don’t try to push if you have runner’s knee because you know that overuse will lead to worsening pain.
ART. Active Release Technique is widely used in athletes and conducted by all of our doctors here at SF Custom Chiropractic. This technique is used to help with almost any type of sports injuries and is used for injury prevention.
KinesioTape. Doctors use rocktape at our clinics and it is very effective to help support the knee and help the patella track in the right pattern to limit the stress unto the cartilage and soft tissues.
Knee Compression Sleeve. A knee brace or sleeve will help with your recovery. Having compression on your knee will help increase the blood circulation to the joint and aid in a safe recovery.
If you have any questions about Active Release Technique, Kinesiotaping, or chiropractic care, come in and see your San Francisco office to help you recover faster and safer. Schedule your appointment today or give us a call at (415) 639-9166.