Runner’s Knee: What is It?

ankle sprain, pain

 

No doubt you’ve experienced a number of running-induced pains. From back pain to leg cramps to fasciitis, most of us can ramble on the ailments we’ve dealt with by participating in this sport. This post focuses on runner’s knee. I’ve heard about it, but don’t know much about it so did some research.

What is runner’s knee? 

It is pain that you feel around and under the knee cap, which occurs because the knee cap isn’t properly moving in the correct place. Because you need your knees to run, continuing on with this pain can only make things worse over time.

What can you do to avoid it? 

1. Weightlifting is the best way to proactively avoid runner’s knee. Building up the muscles around the knee cap will help it hold in place. You should work on the quadriceps, especially the inside quad muscles. People with pain tend to run abnormally, which causes weak quads. Also, work out your IT band.

Workout:
Once or twice per week, focus your weightlifting routine on legs.

Quads:
Do monster squats. To complete a monster squat, hold a barbell over your shoulders and squat all the way down. It’ll be tough to come back up from this position so make sure the barbell isn’t too heavy or you risk improper form. Also add in the leg press. Start pressing with a closer foot position and move to a farther foot position to work your inner and outer thighs.

IT Band:
Lie on your side on your floor. Bend the knee of the bottom leg while keeping the upper leg straight. Lift the upper leg again, isolating motion to the hip. Do these leg raises 10 times for 2-3 reps.

2. Watching how you bend your knee. Stand in front of a mirror and do a single leg squat. If your pelvis drops to the opposite side, you could be straining your knee. This can be improved by simply being aware of it and running with your hips in line and focusing on not allowing one of your hips to drop below the other. Running square will keep your hips aligned and in turn, your knees aligned.

Hopefully you can avoid this painful problem with these easy steps.