WHAT KNEE PAIN SUFFERERS NEED TO KNOW And How They’re Treated
training. This is usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hip muscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control. Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time. Patellofemoral pain is complicated and extremely common, and it can easily lead to more serious conditions such as patellar tendinitis or arthritis.
The human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella
Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a fewmonths of treatment, most patients are able to return to playing sports and living pain-free.
to rub and grind against the edges of the femur. As the problemworsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface. According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or performing high-intensity
Leftover Turkey
Ramen
HAVE A LAUGH!
Ingredients
• • •
4 eggs
• • • • •
1 leftover turkey carcass
4 ounces bacon
6 scallions, divided
4 portions fresh, not instant, ramen noodles 2 cups leftover turkey, shredded
8 slices ginger
6 dried shiitake mushrooms
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16 cups water
Directions 1.
Remove most of the meat from the turkey carcass, shred, and set aside. Put carcass in a large stockpot, along with 3 scallions, ginger, mushrooms, and water. Bring to a boil, then simmer for 3 hours. Place eggs in a small saucepan and cover with cold water. Bring to a boil, then immediately remove pot from heat and let sit for 4 minutes. Transfer eggs to an ice bath to cool.
3.
Cook bacon until crisp. Drain, chop, and set aside. Chop remaining scallions. Once the broth is done simmering, prepare the fresh noodles according to package directions. Divide noodles among 4 bowls and cover with broth. Add shredded turkey, chopped scallions, chopped bacon, and an egg to each bowl.
4.
2.
Recipe inspired by TheWoksOfLife.com 3 www.NJIB.org
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