Are You Prone To Runner’s Knee? Take Immediate Action

You can prevent runner’s knee before pain begins. Avoid over-training. Increase your weekly running mileage by 10 percent and recover for a week occasionally with less mileage and lower intensity. Stretch after exercising or try incorporating yoga to maintain flexibility. Keep the muscles around the knee strong with squats, lunges, and step-ups.

Are you prone to Runner’s Knee? If you answer yes to any of the following questions you are prone to runner’s knee.

1. Do you over-train?
2. Do you have tight hamstrings, tight calf muscles or weak quadriceps?
3. Do you have poor biomehanics?
4. Are your hips wide?
5. Do you have bowed legs or Genu Varum?
6. Is your knee cap or patella prone to dislocation?
7. Is your patella smaller on the outside than on the inside?
8. Do your kneecaps point inward referred to as Femoral Anteversion?
9. Do you have flat feet or high foot arches?

Take the following actions immediately when feeling any discomfort. The sooner you act the faster your recovery.

1. Lower your training intensity immediately and take adequate rest from training
2. Avoid walking and running stairs and slopes
3. Limit knee-bending as much as possible
4. Apply ice to the area for ten minutes
5. Stretch the hamstrings and calves
6. Get a biomechanic and shoe assessment
7. Begin Muscle Stripping treatment
8. Consider wearing orthotics

It is important to get a proper evaluation to diagnose runner’s knee and to rule out other knee problems. To avoid recurrence and correct the imbalance causing the problem you may need to wear orthotics. The Running Doctor, Dr. John Thomas can help you and take the necessary steps to running pain free. Contact Dr. John Thomas with questions and to discuss your discomfort and begin treatment.