"Runners' Knee"

Recently we have begun to see a rash of people complaining of runner's knee and related injuries. This may have to do with the fact that the marathon season is kicking into high gear, or that our clientele are just getting older yet maintaining their same training routines. Whatever the cause, we have provided a few tips below for managing these issues, and keeping you on track with your training.
But first, let's discuss some other common contributors to knee pain:

Flat feet and poor eccentric control of pronation can lead to arch and heel pain. Strengthening your tibialis posterior and calves, while also maintaining good flexibility in the same muscles will go a long way to abate the pain. It should also reduce compensation at the knee, and therefore reduce patello-femoral pain.

Poor hip strength and hip/knee muscle flexibility can also lead to knee pain. For PREVENTION, in a HEALTHY RUNNER, squats, leg press, good mornings, leg curl, and hip strengthening machines are some of the things you will want to focus on in the gym. These should be done during preseason, season, and post-season strength training sessions.

Pelvic instability can also lead to knee pain. Some people with this experience low back pain and others do not. See your physical therapist to help you determine the root cause of your symptoms. There are usually multiple, simultaneous issues occurring and they can be anywhere from head to toe.

TIPS FOR PEOPLE IN PAIN

1. Stretches must be done gently, and held for approximately 15-20 (actual) seconds. Repeat each 5 times per leg/hip, doing 2 sessions per day. Research shows that this method of stretching will lengthen your muscles in 2 weeks.

2. Abdominal strengthening builds muscle tone (involuntary state where the muscle remains partially contracted, even at rest) which lends to pelvic stability, improved posture, and decreases the chance of non-specific low back pain. When performing crunches in the hook-lying position, be sure your feet are as far away from your buttocks as possible, yet still comfortably flat on the floor.

3. Always test and retest each exercise prior to adding it to your regimen. If it increases your symptoms, it's not good for you.

4. Consult your physical therapist or doctor prior to performing any exercise program.