Jogging is perhaps the most common and practical exercise that anybody can be do anywhere and anytime. Statistics shows that more people jogs or runs more than people going to aerobic classes or visits the gym. But do these joggers know that jogging is actually a high impact exercise for their knees?
The knee is a very complex joint. It includes the articulation between the leg and thigh (tibia and femur) and the knee cap (patella). The most common knee problems in jogging relate to what is called the "patellofemoral complex". This consists of the quadriceps, knee cap and patellar tendon. What is now called patellofemoral pain syndrome (PFPS) is also known as runner's knee. For many years runner's knee was considered to be breaks down of the cartilage inside the patella.
Symptoms Of Runner?s Knee
When you feel pain around and sometimes behind the kneecap, this would signal you that you might be suffering from runner?s knee. As one of the most common injuries among joggers, runner's knee most often strikes as joggers approach forty miles per week for the first time. Even after taking a few days off, the pain seems to come right back, sometimes even more intense, after the first few miles of the next run. The pain often is the worst when running downhill or walking down stairs, and the knee is often stiff and aching after sitting down for long periods. You might hear a clicking sound when you bend or extend your knee.
To Test If You Have Runner?s Knee
The foolproof test for runner's knee is to sit down and put your leg out on a chair so that it's stretched out straight. Have someone to squeeze your leg just above the knee while pushing on the kneecap. He should push from the outside of the leg toward the centre. Meanwhile, tighten your thigh muscle. If this is painful, you're suffering from runner?s knee.
Early Treatments
Runner's knee can be further aggravated by simple overuse. If you have steeply increased your mileage recently, you might consider holding back a bit. Stop doing any activities that hurt the knee, and don't start again until you can do them without any pain. If you really have to exercise, select other forms of exercise which will give your knees a lower impact or strain, exercise such as swimming would be a better and advisable choice.
Use the R.I.C.E. formula:
Rest: Avoid giving impact on the painful knee. Most people will temporarily switch to a non-weight bearing activity, such as swimming.
Ice: Apply cold packs or ice wrapped in a towel for short periods of time, several times a day.
Compression: Use an elastic bandage such as a simple knee sleeve with the kneecap cut out or knee guard that fits snugly without causing pain.
Elevation: Keep the knee raised up higher than your heart.
It is always a good idea to look after your feet and legs because in order for them to serve you longer (for as long as you wish to live going places), you need to give them ample rest and attention. Many people does not know that foot health is as important as their internal organs? health, and sometimes neglected symptoms such as knee pains or heel pains which could change their lifestyle if not rectified early.
Therefore it is vital that attention is given to foot health and foot health information is easily obtained both online and offline. Help your feet and legs and they will benefit you for life.
Allan Tan is the co-founder of Foot-Health.info. He provides more helpful information on bunions, bunion treatment, heel spurs, Plantar Fasciitis and ankle sprains that you can read up in the comfort of your home on his website. He and his partner setup this informative site to help people understand more about their foot health and problems. Because the better you understand and care for your feet, the longer it will serve you. Foot Health Matters! You are welcome to reprint this article if you keep the content and live link intact. | |
