Next Level Newsletter by Next Level Physio
The Newsletter About Your Health And Caring For Your Body NEWSLETTER CORRECTING KNEE PAIN FOR THE AVID RUNNER
INSIDE: • Correcting Knee Pain For The Avid Runner
The knee is a complex part of the body. In fact, it is the MOST complex part of the body. It is a hinge joint, meaning it is responsible for bearing weight and limiting movement to a back-and-forth motion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). (continued inside)
• What Should I Do Now?
• Running Technique Training
• Patient Success Spotlight
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The Newsletter About Your Health And Caring For Your Body NEWSLETTER
CORRECTING KNEE PAIN FOR THE AVID RUNNER
shouldn’t be, especially when your full weight is put on it. Both knees have two menisci, which are C-shaped pieces of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding 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 torn 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, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs 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 avoided by doing thorough stretches before a run, preventing the band from becoming too tight.
(continued from outside)
These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially 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 Next Level Physio today to set up an appointment. Why does my knee hurt? There are several knee injuries that can 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 these muscles can become strained, or even torn, through excessive use or 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 the knee is twisted or rotated in a way that it
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What Should I Do Now?
If you are suffering from any of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. At Next Level Physio, we will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatment plans will incorporate both passive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed
at increasing strength, flexibility, range of motion, and overall function. These include condition-specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. We will also provide you with helpful tips and techniques for avoiding further injury in the future. If your knees are paining you, don’t wait to find relief. Schedule an appointment with us at Next Level Physio, and we will help get you back on track to being the best runner you can be!
WE HAVE THREE CORE VALUES AT NEXT LEVEL SPORTS PHYSIO: MOVE, EXCEL, and INSPIRE!
Exercise of the Month Try this movement if you are experiencing any pain.
Running Technique Training
www.simpleset.net Stretches Core Muscles LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.
Many running performance issues and injuries that runners suffer from are caused by poor running technique and weakness of specific muscles of the core and legs. Using Dartfish software, we analyze how you run and test out different muscles to find out if these areas are contributing to speed loss or injury. For more information, Contact us at Woodcliff Lake, NJ center.
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Patient Success Spotlight
Coupon Corner
FREE 15 MIN. DISCOVERY SESSION
CALL TO SCHEDULE TODAY! 123 Broadway Woodcliff Lake, NJ 07677 (201) 746-9966 We Look Forward To Hearing From You!
“I came to Jerry & Crew at Next Level with back and radiating leg pain from endurance racing. Within 2 weeks the radiating pain was gone and I do not experience toe numbness while running. Jerry took the time to perform video analysis of my running form and tailored a strength and conditioning program to correct these issues. I am looking forward to a strong triathlon season with long runs I can finish without numbness. Thanks Jerry and everyone at Next Level!!!!" - David R. "I am looking forward to a strong triathlon season..."
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The AlterG Anti-Gravity Treadmill is revolutionizing fitness by allowing you to run or walk with reduced impact. Through patented NASA technology, the Anti-Gravity Treadmill provides up to 80% body weight support to reduce the stress and strain on your body. The benefits of controlling gravity and reducing your body weight while you walk or run allow you to: • Run or walk without discomfort or pain • Burn more calories by going farther or faster than you normally can • Train SAFELY through injuries • Feel the joy of running without the impact on you Chosen by sports medicine experts, top athletes, and athletic trainers as the best low impact running or walking training tool, the Anti-Gravity treadmill is a new way to improve your fitness, lose weight and train smarter. Whatever your wellness or fitness goals are, the AlterG Anti-Gravity Treadmill can help you achieve them!
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