If you are a runner, then you may know that certain knee orthopedic injuries are quite common. In fact, about 40% of all running injuries are knee related ones. One of the more common injuries is referred to as runner's knee. Runner's knee or patellofemoral pain syndrome is something that you should be concerned about. Fortunately, it can be avoided with the following tips.
Strengthen Quadriceps
Runner's knee is an issue that causes significant pain and soreness around the patella or the knee cap. The knee cap is connected to your leg bones with the assistance of tendons. Connective tissues also connect the patella to your quadriceps. Your quadriceps are the muscles that run along the tops of the thighs and they help to give the knee caps their strength. If you work to strengthen the quadriceps even more, then this can keep the knee caps from shifting or moving in response to stress when you run.
There are a wide variety of quad strengthening exercises that you should complete on the days when you do not run. Straight leg raises, wall slides, and knee extensions are a few examples. Many quad exercises can be completed with weights or without. Start without the weights and the add up to 10 or 12 pounds as your quads become stronger.
Before you complete your exercises, you should always stretch your legs. This can help to reduce injuries to the connective tissues that connect to your knees. Standing, kneeling, and lying stretches are all a good choice.
Lean Forward Slightly
Another good way to prevent runner's knee is to make sure that your running form does not place undue stress on your knee joints. If you run flat footed, then it is time to adjust the way you move. Running flat footed where you place your foot flat on the ground or where your ankle hits the ground first is something that can cause a great deal of body stress. When you do this, the shock from hitting the ground radiates from the ankle directly up to the knee.
You want your shoes, feet, ankles, legs, and knees to all absorb the shock as you move. This helps to even out the stress on your body so that you do not injure or stress one area.
The easiest way to move in this way is to lean forward slightly as you run. Make sure the balls of the feet hit the ground first and then allow the ankles to roll back as you take each step. Also, take smaller steps as you run. If this feels uncomfortable to you, then you may not have shoes with soles that are flexible enough to allow the feet to move properly. Speak with your orthopedist about the best shoes to keep your knees healthy.
For more information, visit a business such as Northern Care Inc Prosthetics & Orthotics.
Share9 May 2017
I was always very healthy throughout my childhood, but when I became a teenager, I was diagnosed with a chronic illness. Thankfully, I had the support of my loving family to help keep me upbeat during a time that could have led to me experiencing the depression that some do after they first learn they will have an illness for life. I am very grateful for the advice I have gotten throughout my life, so I decided to create a blog where I can share all of the advice that has helped me live a happy, healthy life, despite having a chronic illness. Since I am on a medication that suppresses my immune system, I have also studied up on many other illnesses and tips for avoiding them and treating them. I plan to post health tips for people of a variety of ages and suffering with various illnesses!