in Injuries Explained

Runners knee and prevention

In this article we will be discussing Runners knee, how common it is  and just how exactly you can prevent getting it!

Runners knee is a caused by overuse of the knee and is fairly common in sports where the pressures and demand put on your knees is greater than normal. Runners knee is thought to affect around 10% of all runners. In cyclist runners knee is even more prevalent as up to 25% of all injuries in cycling is a runners knee injury.

Runners knee affects the ilioTibial Band a strong and long fascia tissue which connects the pelvis to the shin bone.

Continued usage of the knee through bending and twisting can cause this fascia tissue to become inflamed and weakened. Excessive usage of the knee without adequately stretching the knee and leg muscles can mean that the ilioTibial Band will become tight causing friction on the fascia tissue as a result this can increase the risk of damaging the llio Tibial Band and cause runners knee.

Your body has got a defense against tightening and friction of the ilioTibial Band with a sac of fluid known as the Bursa located within your knee to reduce friction and tightness. Overuse however can cause the bursa to become less efficient and inflamed itself.

If you are suffering from runners knee you will usually find that the pain will be coming form the outside of your knee. The pain may also be found on the outside of your shins and around your thighs. Pain usually gets worse through usage of your knee joint. When resting pain usually goes away.

Here are some ways that you can try to help prevent runners knee.
Reducing the friction and stress on the ilioTibial Band can help significantly lower the risk of developing runners knee.
Knee supports are widely used in sports to help prevent this by giving your knee better support, compression as well as helping to correct form and reduce tightness in the llio Tibial Band.
Increasing knee strength can also help. Runners knee has been linked to weakened muscles ans support of the ilioTibial Band. Increasing the strength in your knees can help to make your muscles better at supporting the knee properly.
Correcting pronation in your feet can also help to reduce the tightness of your ilioTibial Band as incorrect pronation as your run or walk can cause the plantar fascia, Achilles heel and shin tendons to become tight which connect to the ilioTibial Band causing the tension and tightness of the ilioTibial Band as a result.
Leg length discrepancy’s have been linked to a tighter than normal ilioTibial Band causing excessive friction. Leg length discrepancy can be treated by wearing heel lifts to correct the leg length discrepancy.

 

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