Runner's knee can be cured and prevented at the same time
Causes, Solutions, and Prevention of Runner's Knee
Runner's knee is one of the most common health issues not only among runners but also among those who regularly exercise or engage in other physically demanding activities. Although the name suggests that this condition exclusively affects runners, this is not true. Runner's knee can affect anyone who consistently and improperly strains their lower limbs. How does this problem manifest, what causes it, and how can it be prevented?
What is Runner's Knee and What Are Its Symptoms?
Runner's knee, also known as Iliotibial Band Syndrome (ITBS), is a condition characterized by pain on the outer side of the knee joint. This pain is caused by inflammation or irritation of the iliotibial band—a long strip of fibrous tissue that runs from the hip to the knee. This band ensures the stability of the knee joint during movement.
Symptoms of runner's knee include sharp or burning pain on the outer side of the knee, which usually worsens during physical activity, such as running or walking up stairs. Some people experience pain even during everyday activities, such as prolonged sitting or driving, when the knee is bent. If this problem is not addressed in time, the pain can become chronic and disrupt daily life.
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Causes of Runner's Knee
The cause of runner's knee is excessive or improper loading of the lower limbs. One of the main causes is poor running technique, which can lead to uneven loading of different parts of the knee joint. For example, if a runner overstrains one leg or has improper foot positioning during a step, it can lead to overloading of the iliotibial band.
Another significant cause is inappropriate footwear. Old or poorly chosen shoes do not provide sufficient support and cushioning, which increases the risk of overloading the knee joint. Similarly, a too demanding or unilateral training regimen, especially without adequate recovery, can contribute to the problem.
Contributing factors can also include anatomical predispositions, such as flat feet, different lengths of lower limbs, or poor positioning of the hips and knees. These factors can lead to the iliotibial band being subjected to greater friction, which increases the risk of its irritation and inflammation.
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How Does Runner's Knee Develop?
The process of developing runner's knee is gradual. The iliotibial band is repeatedly rubbed against a bony prominence on the outer side of the knee joint during movement. If this friction is excessive, it leads to irritation of the tendon, resulting in inflammation and pain. Initially, the pain may only occur during physical activity, but without treatment, it can become permanent.
Some runners mistakenly believe that the pain will "go away on its own" over time and continue with activities that cause it. However, this can worsen the problem and lead to the need for longer-term treatment.
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How to Treat Runner's Knee?
Treatment of runner's knee depends on its severity. The first step is usually to stop the activity that caused the pain. Rest is crucial as it allows the tissues to regenerate.
Physical therapy is one of the most effective treatment methods. A physiotherapist can help address the root of the problem with special exercises aimed at strengthening and relaxing the muscles of the hips, thighs, and calves. Additionally, they may recommend techniques to improve the flexibility of the iliotibial band and surrounding tissues.
If the pain is acute, applying ice packs to the affected area may help. Ice reduces swelling and inflammation. In some cases, anti-inflammatory medications may be prescribed to alleviate the pain.
In more severe cases, where conservative treatment is ineffective, orthopedic intervention, such as corticosteroid injections or other forms of treatment, may be necessary.
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Prevention of Runner's Knee
Prevention is the best way to avoid problems with runner's knee. Key factors include proper running technique and choosing suitable footwear that provides adequate support and cushioning.
Regular strengthening of the lower limb muscles, especially the glutes, thighs, and calves, helps maintain knee joint stability and prevent overloading of the iliotibial band. Stretching is equally important as it improves tissue flexibility and reduces the risk of irritation.
A training plan should be balanced, with sufficient time for recovery. It is important to gradually increase the intensity and distance of running to allow tissues time to adapt.
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If you feel discomfort or pain in the knee area while running, it is important to stop and seek professional help. Early diagnosis and treatment can prevent the development of more serious issues.
Runner's knee is an unpleasant condition, but it is not insurmountable. The right approach, timely response, and consistent prevention can significantly reduce the risk of its occurrence. If you have already experienced the pain, do not hesitate to stop the activity that causes it and seek professional help.
The health of your knees is essential not only for running but also for everyday activities. Give them enough care and attention so that you can enjoy movement without limitations and pain. Prevention, good habits, and consistent care are key to enjoying sports and an active life to the fullest.
