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Chondromalacia,
or runners knee
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Chondromalacia,
or runners knee, is a sport injuries creepy pain... it moves up
on you very slowly. Read this article to know the symptoms,
causes, how prevent it and how treat it.
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Symptoms - pain or tenderness close to or under the
patellar or knee cap at the front or side of the knee. Pain
is gradual, increases over several weeks, usually in one
leg. The Patella’s cartilage--under the kneecap--wears
away; it becomes sandpaper like, often makes a grinding
sound as it no longer rides smoothly over the knee.
Causes
- Running on a camber--the slope at the side of the road, or
if a large part of mileage is across the slope of a hill; long
runs; not warming up properly; tight, weak or fatigued
quadriceps; tight, overly strong hamstrings; kneeling; going
up and down stairs or hills; sitting still for long periods;
cycling; overpronation. And sorry people...running too hard,
or too much, too early (in the training cycle). Rushed
morning or lunch-time runs without a warmup can cause
it.
Prevention
- Stabilize the foot with well-fitting shoes; use foam, heel
and or arch supports to improve fit. Avoid cambers; run on a
variety of soft surfaces; try pointing the toe slightly to
keep the kneecap in position. Avoid downhills. Reduce the
cycling element of your training, or go higher cadence with
lower resistance. Do a complete warmup including quadriceps
strengthening exercises; don’t allow the quads to get more
than 50 percent stronger than the hamstrings. Stretch the
hamstrings, quads and calves. Avoid deep knee bends.
Treatment
- Run if you catch the problem early; experiment with the
above to find the cause. High intake of vitamin C may help.
Aspirin three time a day for three months can block
cartilage breakdown, but don’t risk your intestines unless
you’re also going to find the cause. Seek medical advice.
X-rays may be needed to check the wear of the joint
surfaces. When swelling is down, strengthen the quads.
Orthotics may help. Swim or pool run. A rubber sleeve with a
hole for the kneecap helps many--don’t use this device as
an excuse to avoid quad exercises and stretching.
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Iliotibial Band Syndrome (I-T)
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Sometimes
spelled Ileotibial, this syndrome is simply a pain on the
outside of the knee. Except that the pain may show itself
anywhere up to the hip. Read this article to know the symptoms,
causes, how prevent it and how treat it.
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Symptoms - pain usually increases gradually on a run;
it may cease afterwards.
Recommended
Book:
Running Dialogue
 Running
Dialogue, 280 pages, by David Holt RN. Training for
the 5K to the Marathon, for beginners and
experienced runners, with extensive injury
prevention and treatment advice, nutrition, cartoons
and inspirational essays, at Amazon.com. More...
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Causes
- This strong band goes from the muscle at the outside and
front of the pelvis (tensor facia latae muscle), down the
thigh to insert at the shin. Where it passes by the knee,
cushioning small sacs of fluid stop it rubbing against the
bone. The sacs or the band may become inflamed - typically
by: running down hills; a change in surface or training;
excessive foot movements; running on cambered surfaces; bow
legs; overpronation; worn out shoes; worn out body--(overtraining)
tightness in the band; unequal quad strength, or leg length
differences predispose you to I-T.
Prevention
- make changes in the type of training slowly. Avoid hill
reps on a camber; avoid tight bends. Do the I-T stretches;
and stretch the other major muscles. Strengthen the weak
quad with straight leg raises and leg extensions. Podiatrist
to check if a special insert for the shoes would help.
Treatment
- Attack the cause, but back off the mileage and take
anti-inflammatory drugs. ICE it often. Cortisone may help
relieve the bursa; or the inflamed area can be removed. To
decrease both types of knee insult, don’t do stair
climbing in rehab. Remember the top end of the band--It can
cause problems, too.
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Other
common runners injuries:
Shin Splints, Compartment
Syndrome & Stress Fracture of the shin bone (tibia)
Common foot injuries & cures
Related
articles:
Why do runners get stress fractures?
Retuning to running after stress fracture
or other major injury, long
runs, stretching
Credits:
Thanks David Holt for
the permission to reprint this article
Text copyright © by David Holt - www.runningbook.com
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to Injuries & Health articles for runners