Injury Archives: Knee Injuries
Runner's Knee.The first symptom is usually stiffness, especially
after sitting for a long time. There's pain inside and around the
knee a general ache. This condition can occur when the (floppy)
foot rolls in and puts great pressure on the inside and middle of
the knee. The leg rotates and the patella often moves outside its
normal path, wearing out the cartilage. As time passes, this may
become chondromalacia a true medical problem where the cartilage
softens and begins to disintegrate. Early chondromalacia is felt
as a "creaky" joint, with a rough feeling under the kneecap.
Tendonitis.This is pain on the inside or outside of the
knee. Tendons connect muscles to bones and they can become inflamed
from a direct injury or overuse. Floppy feet tend to get tendonitis
on the inside, rigid feet on the outside.
Patella Tendonitis.This is pain and inflammation in the
soft tissue just below the kneecap, or where it connects to the
tibia, just below.
Plica syndrome is another, but rarer problem of pronators.
It involves a pinching and folding of the membrane at the knee joint.
Symptoms are similar to chondromalacia with pain around the joint
line, either medially or laterally, but not always under the kneecap.
There may be a clicking sensation, which indicates damage to the
meniscus, a shock-absorbing structure inside the joint.
Treatment of Knee Injuries
- Ice massage. Keep a styrofoam cup in the freezer for this. Ice
twice a day, 10 minutes on, 20 off, 10 on.
- Don't run for at least 2-3 days to get the healing started,
longer for a more advanced injury.
- When you start back, run very little at first, every other day.
- No speedwork or hills for at least two weeks, or until the
soreness is gone.
- Knee injuries usually take more time because we run on them
and aggravate them.
- Even when it seems healed, continue icing, reduce mileage and
avoid speed and hills for two weeks.
From Galloway's Book on Running by Jeff Galloway (Shelter Publications,
1984), pp. 213-214
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