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Runner's knee
Runner's knee is a condition characterized by pain or inflammation associated with softening, wearing away and cracking of the cartilage under the kneecap. Runner's knee is called as patellofemoral pain which is felt behind the kneecap. Runner's knee is also known as patellofemoral disorder, patellar malalignment, and chondromalacia.
How does Runner's Knee occur?
Patellofemora pain commonly affects the runners. It occurs with the overuse of the knee while playing cricket, football, race, hockey, basketball or while indulging in other activities like running, walking, jumping, or bicycling. The kneecap which is also known as patella is connected with a group of muscles in the thigh called the quadriceps and also shin bone through patellar tendon.
The kneecap having triangle shaped back is attached to the grooves located in the end of the thigh bone (femur) called the femoral condyle. The repeated bending and straightening of the knee causes irritation in the inner surface of the kneecap resulting in pain or complete rupture of the ligament.
Runner's Knee may also occur with misalignment of hips, legs, knees, or feet as may be seen in persons with wide hips or underdeveloped thigh muscles, knock-knee, or arched feet. Overpronation i.e. too much inward rotation of feet may cause sideway twisting of the kneecap resulting in pain.
Symptoms of Runner's Knee
- Severe pain occurs behind the kneecap
- Pain occurs while walking or running or sitting at a place for a long time.
- Pain generally worsens with walking downhill or down stairs. It sometimes causes swelling.
- Snapping, popping, or grinding sensation is felt on the knee.
First aid for Runner's Knee
- Take rest and stop activities like running, jumping and going up and down stairs that can cause pain in your knee. In case swelling occurs you would better apply R.I.C.E. treatment.(Rest , Ice , Compression , Elevation )
- Raise your knee by resting your leg on a pillow when you sit. Take anti-inflammatory medication as prescribed by your doctor, to reduce inflammation and pain.
- See expert in sports injury who can guide you for appropriate treatment and full rehabilitation program including self massage techniques.
- Take a glucosamine sulphate supplement along with chondroitin which can be helpful in ealing joint injuries.
- Don't indulge in exercises or activities that require bending of your knees.
Prevention of Runner's knee
- Do warm-ups and stretching exercises before participating in any strenuous activity.
- Stop an activity when knee pain occurs
- In order to avoid injury, it's necessary to gain strength and flexibility in the muscles that are the primary requirements for participation in sports. You must start conditioning exercises nearly 4 to 6 weeks before you go in for a sport season .
- While participating in sports activities particularly volleyball, wrestling, etc. you must wear kneepads.
- Don't wear ill-fitting shoes. Choose shoes having firm arches and lateral support.
- Do dribbling, shooting, kicking, throwing and other sport-specific drills.
- Cool down soon after playing a sport.
When to see a doctor?
- Call your doctor if knee pain persists even after two weeks of self-care.
- If you feel sharp and shooting pain while sitting or sleeping, you must call your doctor.
- Call your doctor in case you are unable to walk without limping.
- Call your doctor immediately if you feel any deformity or possible fracture.
- Call your doctor if you have unusual sensation of numbness or tingling in your knee, lower leg or foot which can indicate possible circulation problems.
- In case your lower leg, foot and toes turn blue and become cold, you must see your doctor.
- Call your doctor if you have a fever with your lower leg, foot or toes turning red and hot. This may be symptom of possible infection.