NEWSLETTER THE HEALTH & FITNESS
2019
CORRECTING KNEE PAIN FOR THE AVID RUNNER
Whether you have hurt your joints or have been suffering for a long time, seeing a physical therapist at Johnston Physical Therapy & Sports Medicine can help you return to a more active and pain-free life. Give us a call at 515-270-0303 today!
The knee is a complex part of the body. It is unique in that it is in the middle of the two longest bones of the body, with much of its function being dictated by what is happening at the foot and hip. It is a hinge joint. It is responsible for bearing weight. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap).These are all held in place by the knee joint and surrounded by ligaments, tendons,muscles,andmenisci.Becauseof thecomplexitiesof theknee, sports and recreational activities (including running) can create a higher risk of injury. If you are experiencing a pain in your knee that is hindering your ability to run, contact us at Johnston Physical Therapy & Sports Medicine today to set up an appointment. Whydoesmykneehurt?Thereareseveralknee injuries thatcan result from running. Some of the most common ones include: • Hamstring strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of thesemusclescanbecomestrained,oreven torn, throughexcessiveuseor injury.You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as they work together to bear weight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them. • Meniscus tear. A meniscus tear is one of the most common knee injuries. It occurs when theknee is twistedor rotated inaway that itshouldn’tbe,especiallywhenyour full weight is put on it. Both knees have two menisci, which are C-shaped pieces of cartilage thatcushionyour tibiaand femur.Whenameniscus is torn, thesurrounding
areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. • Patellar tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendon experiences excessive overuse, it can become injured and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interfering with daily activities. You can prevent patellar tendinopathy by strengthening your thigh muscles and improving your running technique with the help of a physical therapist. • Iliotibial band syndrome. Iliotibial (IT) band syndrome occurs frequently in runners.The ITband ismadeupofa thickclumpoffibers that run from theoutside of the thigh,down theknee,and to the topof the tibia. ITbandsyndromeoccurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be reduced by doing thorough soft tissue mobilization activities through the glutes, quads, hamstrings and directly over the ITband.This can help when performed before and or after a run, preventing the band from becoming painful and limiting.
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