Runner's knee is a colloquial name for a pain that occurs both in people who run long distances and in beginner runners. Read on to find out what causes a runner's knee, the symptoms associated with it, and how to treat it. Learn also effective exercises for the runner's knee.

Runner's kneeidentifies ailments that result from overloading certain structures that work intensively during running. This dependence also occurs among other sportsmen - amateurs and professionals. Tennis players have problems with elbows (the so-called tennis elbow), swimmers - with shoulders, and hockey players - with one side of the body too overloaded. This time, however, let's focus on the runner's knee, the iliotibial band friction syndrome (ITBS).

Contents:

  1. Runner's knee - causes
  2. Runner's knee - symptoms
  3. Runner's knee - diagnosis
  4. Runner's knee - treatment
  5. Runner's knee - exercise

Causes of runner's knee

To find out the cause of the ailments known asrunner's knee , it is necessary to refer to human anatomy. The iliotibial band is the site of attachment of the broad fascia tensioner muscle and the gluteus maximus muscle, which could be described as an inelastic collagen structure stretched between them. It runs from the pelvis to the tibia, and has an additional attachment on the lateral epicondyle of the femur. When the strand is overloaded, it presses the connective tissue against the bone, causing pain. The band is overloaded when the tensioner of the broad fascia and the gluteus maximus take over the role of the main stabilizer of the pelvis - the middle gluteus muscle. Running deepens this mechanism and overloads the connective tissue structures of the patellar ligament, lateral meniscus, arrowhead and knee.

The protrusion of a runner's knee may also cause high training intensity or frequent sudden increases in exercise intensity.

The reason for the appearance of a runner's knee is the wrong technique of running on the so-called heel. Although it works well for walking, because it has a shock-absorbing effect, while running - definitely not. Heel contact with the groundleads to a rotational sequence in the entire leg, which ends up with too much force on it, and consequently overloading the knee and ankle joints, hip and spine. The situation is completely different when we run from the so-called metatarsus - then the foot is responsible for depreciation. The contact of the foot with the ground causes the plantar fascia tension, which supports the work of the gluteal muscles and allows free extension, not bending, of the hip, as in the case of running "on the heel".

In turn, if we run too long, too slowly and our technique is poor, we tilt the pelvis forward, causing the tensioner to tighten, which leads to pain in the band. Therefore, the runner's knee is the property of both experienced runners, who cover long distances, and beginners who are just learning the proper running technique.

It is worth adding that running without warming up and setting off in the wrong footwear … with too much cushioning also have a negative impact on the hip and knee joints - maybe jogging in them is more comfortable, but also feels less strong hitting the ground - it seems to us that we are not hitting hard enough, so consequently we are doing it too "hard".

As a runner's knee is a common name, often this term is used in addition to the iliotibial friction syndrome to describe other pathologies in the knee joint: patellofemoral conflict or patella chondromalacia.

How is a runner's knee diagnosed?

The occurrence of ailments that may indicate a runner's knee requires an orthopedic visit. The doctor conducts a thorough interview, performs the necessary tests, including magnetic resonance imaging, which enables a very precise indication of the causes of pathology and the size of the damage. Tests assessing the degree of contracture of the iliotibial band are also performed:

  • Ober's test- the patient lies on his side, and the therapist abducts the leg (that is, simply lifts) the 90-degree bent leg. If the contracture is present, the leg cannot be lifted.
  • Renne test- the patient squats on the affected leg until a 30- or 40-degree knee deflection is obtained. Pain in the area of ​​the lateral condyle indicates a positive test result.
  • Noble test- the patient is lying on his back and the person performing the test bends his leg at the knee joint at an angle of 90 degrees, and at the hip joint - at an angle of up to 50 degrees. The fingers of the hand placed on the patient's thigh exert pressure on the lateral condyle of the femur. With the other hand, he passively extends the leg at the knee jointin flexion of the hip joint and increasing pressure on the lateral condyle of the femur. When the flexion is 40 degrees, the patient extends the knee joint. Pain, if not felt on the dorsal side of the thigh (indicating a contracture of the sciatic femoral muscles), indicates a positive test result.

Runner's knee - symptoms

People with a runner's knee complain of pain in the anterolateral area of ​​the knee. They feel it as extensive knee pain in the kneecap area - on the sides and front. It manifests itself with the greatest intensity when the joint is bent at an angle of 30 degrees, i.e. most often when running downhill, descending stairs, and also when the run stops suddenly. The ailments usually appear after running a few kilometers and are so bothersome that they force you to leave the route. Pain also occurs when flexing the gluteal great muscle - when we suddenly stand up or climb stairs.

When there is a runner's knee, you can also hear scratching, crackling in the joint, there is a feeling of joint blockage, especially when trying to squat. There are also knee swellings. Pain worsens on palpation.

Runner's knee - treatment

Treatment of a runner's knee should initially follow the R.I.C.E. principle, so:

  • rest (Eng.rest );
  • cooling (Eng.ice );
  • compression (not too strong) with a bandage or tourniquet if there is swelling ( compression );
  • leg elevation with support - also in the event of swelling ( elevation ).

It is also worth helping yourself with ointments, gels or cooling sprays recommended by your doctor, as well as anti-inflammatory and analgesic drugs. Physical therapy, including anti-inflammatory and anti-swelling treatments (cryotherapy, polarized light, ionopheresis with an anti-inflammatory drug), as well as regenerative and healing treatments (ultrasound, magneto- and laser therapy) will also prove useful. Physical therapy also includes massage to loosen the wide fascia of the thigh and the tensioner, as well as kinesiotaping, i.e. covering the knee joint with special plasters.

It is important to stop training when pain occurs. Continued activity may exacerbate symptoms and extend the duration of treatment.

Rehabilitation, which can be divided into stages, is an essential element in the treatment of a runner's knee. The first involves isometric exercises, as well as stimulating stimulationand the stretching flexors of the knee joint and the quadriceps muscle of the thigh. In the second stage, resistance exercises are carried out to improve stabilization and elasticity of soft tissues, as well as exercises for the entire leg to increase the strength, dynamics and range of movement of the knee joint muscles. There is also - at the very end - functional training with dynamic exercises with full load. The choice of exercises is made by the physiotherapist under whose care they are performed.

In the most difficult and very rare cases, when pharmacological and physical therapy as well as rehabilitation did not bring results, a surgical procedure is performed.

This will be useful to you

How to Prevent the Runner's Knee from Appearing?

  • Do exercises to strengthen the muscles around your knee during the entire running season, not just when you feel pain.
  • Pay attention to your running technique - it's best to consult your instructor or experienced runners.
  • Get shoes with little cushioning.
  • Don't forget about a warm-up that will prepare your muscles for exercise.
  • Do not increase rapidly neither the number of trainings nor the length of the distance traveled.
  • Try to run not only on paved ground, but also choose natural paths, e.g. in the forest. Thanks to this, you will engage more muscles and relieve the joints.

Runner's knee - exercise

Below we present examples of exercises that will prevent the runner's knee from occurring, as well as support rehabilitation. However, remember to consult your physiotherapist on their performance.

1. Exercise to strengthen the extensors of the knee joint

Stand apart, shoulder joints should be exactly above the knee joints. Bend your knees slightly and gently move them forward. When doing the exercise, remember to keep your spine straight. Start doing squats, but don't go any lower than the position where you have a 90-degree angle at the knee joint. Then come back to the starting position - repeat the exercise 15 times.

2. Exercise to strengthen the knee flexors

Stand upright with your arms raised and clasped behind your head. Feet should be parallel and legs hip-width apart. Lunge with one foot, then lower your position and bend your leg at a 90-degree angle to your body. At the same time, also bend the other leg - kneel on it (but do not make a full knee, do not touch the ground) - it should also be bent at 90 degrees to the body. Slowly starting with straightening your legstepped back to the starting position. Repeat the exercise 10 times.

3. Exercise for greater stability of the knee joint

Stand on one leg and bend your knee with the other leg, placing the tibia on the stool (not on the chair as it will be obstructed by the backrest) - the foot should stick out on one side and the knee - on the other. Place your hands on your thighs. Begin to bend the knee you are standing on, as if you would like to sit on the leg that is placed on the chair. About 15 cm above the chair, stop the exercise and return to the starting position. Repeat the exercise 15 times.

4. Exercise to strengthen the quadriceps muscle of the thigh

Sit on a chair and begin to straighten your knee until your leg is parallel to the ground. Then tighten your muscles - hold for a few seconds, lower your leg. Repeat the exercise 15 times.

5. Exercise to strengthen the biceps muscle of the thigh

Stand facing the chair and rest both hands on the armrest. Bend your knees slightly, then bend one leg at the knee and try to bring it as far back as possible - try to increase the height with each training session. Repeat the exercise 15 times.

6. Exercise for stretching the rotator cuff muscles and hip adductors

Sit on the mat with your legs straight and then rest one foot on the other. Inhale, and on the exhale, press the knee of your upper leg with your hand, as if trying to press it against the ground. Stay in this position as long as possible, repeat the exercise a dozen or so times, with each repetition trying to extend the time of pressure.

See also: Exercises and workouts that do not strain your knees

About the authorAnna SierantEditor in charge of the Psychology and Beauty sections, as well as the main page of Poradnikzdrowie.pl. As a journalist, she cooperated, among others. with "Wysokie Obcasy", the websites: dwutygodnik.com and entertheroom.com, the quarterly "G'RLS Room". She also co-founded the online magazine "PudOWY Róż". He runs a blog jakdzżyna.wordpress.com.

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