Understanding and Treating Runner’s Knee: A Comprehensive Guide from Neurohealth Wellness
Almost every runner encounters some form of injury or soreness at some point in their running journey, with knee pain being one of the most common complaints. Given that knees are vital for running—acting as shock absorbers and converting impact forces into propulsion—it’s crucial to address any issues promptly to maintain their efficiency and prevent premature wear and tear.
What is Runner’s Knee?
Runner’s knee, also known as ITB (Iliotibial Band) Friction Syndrome, often manifests as sharp pain on the outside of the knee. Initially, this pain may only occur during running and after covering a certain distance. However, if left untreated, it can escalate to pain during activities like climbing stairs or even walking. This condition is primarily caused by overuse of the ITB, a fibrous band running from the hip to the knee, which becomes taut and rubs against the femur's bone edges.
Causes of Runner’s Knee
The primary causes of ITB Friction Syndrome include:
- Overuse of the ITB: Excessive use leads to tightness and irritation of the band.
- Improper Running Technique: Incorrect form can contribute to increased stress on the ITB.
- Incorrect Training Methods: Rapid increases in training intensity or volume.
- Underdeveloped Muscles: Weak muscles can fail to support proper running biomechanics.
- Poor Stability and Motion Control: Issues with hip or ankle stability can exacerbate the problem.
How Neurohealth Wellness Can Help
At Neurohealth Wellness, our experienced chiropractors are equipped to provide a thorough assessment and diagnosis of runner’s knee. Through specialized tests, we can identify the root cause of your knee pain and develop a personalised treatment plan to help you return to pain-free running.
Key areas of focus include:
- Running Technique: Proper technique is essential for preventing and treating runner’s knee. Running technique is not just about endurance; it’s about ensuring your body can handle the demands of running without causing injury. Our experts will assess your running form to identify any deficiencies and guide you on improving technique to reduce knee strain.
- Muscle Strength and Coordination: A balanced combination of strength, coordination, and flexibility exercises is crucial. We’ll help you build strength in key areas and improve your coordination through targeted exercises.
- Technique Optimization: We emphasize the importance of running with an upright posture, optimising coordination by running on varied terrains, and maintaining a light, efficient stride. These adjustments can reduce tension on the ITB and help prevent future issues.
Tips for Managing and Preventing Runner’s Knee
- Don’t Ignore the Pain: Address any pain early to avoid further injury. It’s better to reduce your running volume than to push through pain and risk a longer recovery period.
- Regulate Training: Ensure your training program includes a mix of running, strength, agility, and mobility exercises to maintain a balanced musculoskeletal system.
- Monitor Running Technique: Use video analysis to assess and improve your running form. This visual feedback can be invaluable in making necessary adjustments.
If you suspect you have runner’s knee or if you’re experiencing knee pain, don’t hesitate to seek professional help. Contact Neurohealth Wellness today at 9905 9099 or email us at neurohealth@icloud.com to schedule an assessment and start your journey towards pain-free running.
