Oct 2 / 2021

Recommendations and tips for the runner’s knee

| What are the problems and causes of runner's knee?

The knee is one of the joints that suffers the most when running. It is designed for walking, and when running the impact is much greater.
Half of runners suffer or have ever suffered localized pain in this area, especially in the front area.
Rest will be at the top of the list of actions to take when pain appears.

Why does the runner's knee suffer so much

This is one of the ones that suffers the most when running and this has a clear explanation. With each stride, the impact against the ground generates a reaction force that is transmitted upwards, affecting the skeleton. The magnitude of this force is between 1.5 and 3 times the weight of the runner's body. It is true that the knee is designed to intervene directly in movement and displacement, but it is one thing to walk and the other to run where the impact is greatest. So that it suffers less from the additional load, there are a series of muscles that are located in the thigh area (quadriceps) and that if they are worked properly help a lot to reduce and absorb the force of the impact and consequently to protect the body. joint.

According to recent studies, 50% of runners have or have had localized pain in this area and of these, 25% specifically in the patella. is a bony structure in the front of the knee where the fibers of the quadriceps tendon and the patellar tendon are inserted.

Regarding pain, this usually appears in the front of the knee, both cold (for example, when going down stairs) or hot (when climbing a hill within the course of training or a race). In some cases, the pain can be so intense that you stop because you are unable to continue striding.

The solution for this injury could be structured at different levels and obviously it will depend on the degree and level in which it is, but whatever the reason, rest will be at the top of the list of actions to be put into practice.

Causes

The first thing to assess is the reason for this pain since it can be treated symptomatically, but looking for the reason is the most logical way to prevent it from reproducing and evolving.

One of the causes is being pronator, that is, when the foot turns inwards with the consequent attempt at correction by the femur. This alteration can be minimized with a study by a podiatrist.

Going out without the right footwear, which should be adapted to the type of footprint, the weight of the runner, the surface on which he runs ... increases the predisposition to this type of injury.

It is also important to know the and to know if the muscles are being adequately worked to reduce the load on the knee. If not, specific recommendations should be within the recovery planning as well as the maintenance one.

The doctor will be the one who will determine the pharmacological treatment. In many cases, anti-inflammatories are combined with chondroprotectors that seek to regenerate cartilage that is usually damaged.

Taking maximum care of the knees with all the battery of possibilities that are at the fingertips of the runner will be a way to keep this problem at bay.