CORRECTING KNEE PAIN FOR THE RUNNER The knee is a complex part of the body. It is a hinge joint, meaning it is responsible forbearingweightand limitingmovement toaback-and-forthmotion.Thebones that makeup theknee include the tibia (shinbone), the femur (thighbone),and thepatella (kneecap).Theseareallheld inplaceby theknee jointandsurroundedby ligaments, tendons,muscles,andmenisci.Becauseof thecomplexitiesof theknee,sportsand 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 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. •Meniscus tear. Ameniscus tear isoneof themostcommonknee injuries. Itoccurs when theknee is twistedor rotated inaway that itshouldn’tbe,especiallywhenyour full weight is put on it. 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. When the tendon experiences excessive overuse, it can become tornand inflamed,resulting inpatellar tendinopathy.Youcanpreventpatellar tendinopathy by strengthening your thigh muscles and improving your running technique with the help of a physical therapist. • Iliotibialbandsyndrome. Iliotibial (IT)bandsyndromeoccurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. ITband syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. 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 Johnston Physical Therapy & Sports Medicine, we will conduct a thorough physical
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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 often incorporate passive, active, and resistive 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, orelectricalstimulation.Active therapiesareaimedat increasingstrength, flexibility, rangeofmotion,andoverall function.These includecondition-specificexercisesand 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.
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ORANGE CRANBERRY BREAD
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INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg DIRECTIONS • 1 cup fresh cranberries • 1 teaspoon orange zest
Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
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www.joyfulhealthyeats.com/moist-orange-cranberry-bread
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