The knee is subject to enormous workloads during sports activities. When athletes run or jump, the kneecap alone often endures forces of 1000 to 1500 pounds. Your knee joint is under massive stress with these kinds of activities, especially when there are imbalances in muscle strength or flexibility. In time, overuse injuries, such as runner’s knee, may develop.
The main symptom of runner’s knee is a dull, aching pain under or around the kneecap. This happens when the kneecap repeatedly grinds against the thighbone (femur), the bone behind the kneecap. The motion causes the cushioning behind the kneecap to progressively break down. First, it softens; then, it might fray, crack, crater, or tear. The pain is most noticeable going down stairs or hills.
Unequal leg length, turned-in thighbones, and flat feet can increase the risk for developing runner’s knee. Nearly 30 percent of runners eventually develop runner’s knee. Participants in other sports such as skiing, cycling, soccer, and high-impact aerobics classes may also get runner’s knee.
Ice can relieve the pain and swelling of runner’s knee, but it also helps to decrease your activity and rest the knee. You should seek medical attention if the condition does not improve. It might also be helpful to switch to a non-weight bearing exercise like bicycling, swimming, or rowing.
To avoid injury when running, never run straight down a steep hill. Walk down it. If walking downhill is out of the question, then run down in a zigzag pattern. Lean forward and keep the knees bent. This technique will reduce the risk for knee injury.
The best way to prevent knee problems is to stretch and strengthen the thigh muscles. Avoid such things as doing deep knee bends, wearing shoes with cleats in contact sports as well as wearing high-heeled shoes.
Always make sure to wear good quality sports shoes with proper arch supports and cushioning. Don’t forget to replace these shoes when they start to show a breakdown from their normal form.

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