A new symptom with an old Remedy: Runner’s Knee

by Rubber Flooring Gym Flooring

Those who run or jog know that heady happy feeling they get while doing and describe as a the most joyous they ever feel, which is why it becomes a part of their daily routine and they end up feeling cranky if they miss out on it. The exhilarating experience that running is gives the mind and body they adrenalin boost that makes runners feel more than alive all day long and puts a permanent smile on their face, that this helps in fitness and gives you that ‘oh I so want that physique’ is and all together different matter. Running for women and men works in different ways but the ultimate award is the same.

However, a knee pain can put you off running for a while and Runner’s knee can put out from exercises for weeks at an end. It’s a never ending pain that will subside when you give yourself some rest but will start again full throttle when you hit the tracks. The pain will also appear when you sit down and stand up after long periods of either and also when you sit crossed legged or even while alighting and climbing up stairs. The pain will be slight at first but will keep nagging you gradually till you are at a loss to understand what is happening. Over exercising can also cause Runner’s Knee. The terms is generally used for any type of misalignment in the knee area caused due to straining, it is a terms also used for any kind of natural misalignment in the joint area of the knee. TI also occurs if you have weak legs, ankles feet or even hips. The pain is prevalent on the side or behind the knee cap and is a pinching pain for some. This pain should not be confused with the pain one feels when they bump or hit their knee against something.

Wide-set hips and misalignment of the lower limbs are more common in females and thus they suffer from Runner’s Knee more than males. But if the core strength is weak then both sexes are equally afflicted. There are natural remedies to heal this ailment and these need to be done in consultation with a coach or physiotherapist. The first and foremost remedy which is easily available is to start using ice packs on your knees from 20 minutes to half an hour. This will help the pain subside.

The best way to heal the issue is actually the oldest trick in the book, strengthening ,stretching along with certain modifications to your exercise regime which will helps ease the strain on your knees and also bring you up-to SPEED in your running.

Some of the things that therapists recommend our lying down and folding your knees and sitting down and raising your knees this helps strengthen them without the load of the body and strain of exercise hitting the thighs and knees.

Calf stretch that involves lying down and using the loop of a rubber strap to stretch and point the toes upwards and back helps in giving strength to the entire lower body and is a great toner for the back and hips too. This will again give you core strength.

While performing any of these exercises it is imperative that you are on a floor made of Interlocking Rubber Flooring Tiles as hard flooring can cause more harm and can ruin the whole process of relaxing the body and giving attention to only certain zones that require strengthening.

You can also do the Running start stretch, this basically the position that sprint runners take before starting a sprint and alternate between the legs quickly. A word of caution though if your knees hurt during this exercise you need to stop it immediately consult your coach and find a new exercise.

Planks are a great way to develop overall strength and also help the muscles build without straining them and you can do them almost anywhere. There are various kinds of plank positions and you can check with a gym coach for the same.

You can also look up the internet for the clam shell exercise although this might seem odd to some, but is a great healer for your knees and a great toner for the hips in females.

You can also do single leg stretches holding the wall or use a stand to stretch them, this is a great toning and stretching exercise.

Some physios also recommend using the Olympic Weight Lifting Barbell to do squat’s and lunges without any weight on them; this is to be done after following the above routine and helps is checking your overall progress. If you find there is no pain or strain while doing these you can be assured that you are ready to go back to running although doctors recommend that you JOG at first for a few days for short distances and then increase the pace and distance gradually. You can also use a treadmill for a while to lower the impact on your knees.

Most physios recommend that you start going back to your routine by taking slow long walks and also to check if there is a particular surface that gives up pain when you run on it. For some people grass or clay tracks are recommended and for some hard surfaces, the remedy runs on an individual to individual basis and one pill for all does not apply in a Runner’s Knee scenario. You should also wear knee support and also try to keep the knees warm during winters this helps the blood flow in your knees and stops them from freezing up in cold weather. You should also ensure that your shoes are of a large base and have a high cushion base, shoes that are uncomfortable or do not have the right cushioning will further aggravate the problem and make it incurable and you may end up on the surgery table.