Runner's knee, also known as patellofemoral pain syndrome, is a common condition that causes pain around or behind the kneecap. Despite the name, this condition is not exclusive to runners and can affect individuals who engage in various activities such as cycling, jumping, or even prolonged sitting.
The main cause of runner's knee is often attributed to overuse or repetitive stress on the knee joint. Factors such as muscular imbalances, weak thigh muscles, improper running technique, or anatomical abnormalities can contribute to the development of this condition.
The symptoms of runner's knee typically include a dull, aching pain in the front of the knee, especially when walking, running, or going down stairs. The pain may worsen with prolonged activity or after sitting for a while. Swelling or a popping sensation in the knee can also occur in some cases.
To alleviate the discomfort and promote recovery, it is important to rest the affected knee, apply ice packs to reduce inflammation, and use over-the-counter pain medications if necessary. Physical therapy exercises focusing on strengthening the quadriceps and hip muscles can help improve knee alignment and stability. It is recommended to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.
Remember, early intervention and appropriate care are key to managing and preventing runner's knee, allowing you to stay active and enjoy your favorite activities without unnecessary pain or limitations.
Posture Matters: (Watch my video on posture)
Listen or watch my Podcasts: on Youtube (weekly) or Buzzfeed (once per month)
In order to reduce the problem, your solution will be to strengthen above and below with certain exercises.
Watch Exercises here on YouTube I have a ton.
Exercises: the only equipment I use is a resistance band. You can use any kind and any resistance because we will not use the "resistance".
IOU - Inside, Outside, Upward. It is an exercise I have done with my clients seen in this video
You sit on your bum and take the band place the middle of the band around bottom of foot, straighten leg, don't hyperextend but straighten to where the focus will be above the knee to strengthen the knee. The non-working leg will be bent to support the exercise. Do not pull the leg up, the leg will do the work. The band is to only give the guidance and support as seen in this photo.
In these videos you will see there is a total of 6 minutes for the leg, butt, back, IT band workout.
Legs part I
Legs Part II
LegsOther quick tips for exercises:
Eating anti-inflammatory foods is important for overall health, even if you are not injured. These foods help heal and protect your body. When you are injured, inflammation occurs in the affected area. This can cause discomfort. To reduce inflammation, it's good to include fruits in your diet. Just be mindful of any food allergies or sensitivities you have.
The Food List
Cloves, allspice, cinnamon, fennel, rosemary, sage, oregano, thyme, basil, cayenne, garlic, ginger (and turmeric are in the same family), black pepper, chamomile, cardamom, cilantro, parsley (clears toxins) and turmeric (contains curcumin the active compound which gives the yellow color)
Pineapple mainly, I would add any fleshy fruit such as payapa (enhances proteins), and mango. With fruit it doesn't take much 1/4 cup with your favorite yogurt is great. I recommend Fage Greek yogurt 0% fat.
Hot peppers, dark green, spinach, kale, swiss red chard, onions, radishes, red cabbage and more but just to name a few
Condiments / Liquids
Apple Cider Vinegar, distilled vinegar, red wine (2 oz), cherry juice from red fresh cherries, pomegranate of course pineapple juice (2 oz in a juice). Green Tea with ginger is amazing!
**Important to know that you really need to combine foods to receive enhanced effects. For example, combine Pineapple (Bromelain) and Turmeric (Curcumin); the curcumin enhances the bromelain.
** be careful of online searches, look for sources that do not have inaccurate information or misspelling of words such Curcumin that come up misspelled as Circumin
Positively Charged Amino Acids
Lysine, Leucine, Valine, Histidine, Arginine, and Isoleucine
For more information on proteins, see my other blog at http://www.skinnysouth.com/blog/protein-for-men-and-women
Go to these links for collagen and BCAA products on Amazon.
Vital Protein Beef Collagen
Vital Proteins Marine Collagen
BCAA with Fat Burning - love this stuff. Amazing for my workouts and have seen great results.
Powders such as Collagen make sure you mix or drink with Vitamin C because
Collagen cannot be as affective without it. Basically don't waste money by skipping steps... you wouldn't skip steps on building the shelves like forgetting or feeling that a few screws left out are okay because that is dangerous and not recommended.. kinda like this.
I use Emergen-C
I mix in a container
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Protein must be consumed with fat to be processed in the body strategically. That’s why you see Protein 15-25% and Fat 20-30%
The keto diet for runners is not an option. Keto is too “fast” not for longevity so the body can reset itself. The time between dinner and breakfast is a “keto” time but also a time for the body to repair and rejuvenate.
During the day you need carbohydrates, fat, and protein strategically like in an office – everyone needs to be present for operations to be successful.
Micronutrients support Macronutrients – ( Macro means large, Micro means small )
Vitamins support Macros (carbs, protein, and fat)
You Need Iron, Vitamin C, Selenium for Protein and even Collagen to metabolize properly (see my post on What is Collagen and how to enhance and maintain). And those nutrients have their partners so they can operate as well.
Pair these foods to get the most out of your meals. Birds of a feather flock together with nutrients like Calcium, C, Iron, Selenium. Many foods have these nutrients naturally in them to metabolize in your body. But we all have different nutritional needs.
We are all the same, yet different....
We are all human yet, we have different stressors in our lives. Top ones are moving, marriage, death, finances and long-term illness... I am sure you can name a few others. Top stressors zap nutrients and it is like your body has malnutrition when it does look like it. But what we see on the outside is after the body has really gone through a ringer a few rounds of MMA fighting inside.
It is why we should consume mini meals throughout the day. B and C are reduced with a few hours and the more stress internally and externally we have the more needs to be consumed. (Check out my destress nutrients and water soluble information out for more information).
How to create a Complete Protein when Vegetarian...
You have the label but then you have ingredients. It is important what is what. They give the overlay of what nutrients are in the food. Foods come in packages and natural state, with no packaging. The bread is packaged will tell you the main items:
Carbohydrates, Fat, Protein, Sodium, and the heaviest ingredients in weight meaning flour, binders, and other agents to produce the bread. But it won't dive deep into others because it is not necessary for legal purposes.
Protein is not just in meat, it is in a lot of vegetables and fruits. Watermelon even has protein. Mushrooms (the "poor man's meat"), and quinoa to name a few. Plus, Beans, lentils, tofu, and edamame,
These if paired with a grain make a complete protein which means they have 21 amino acids. But alone they do not. This and other reasons are why I am big on pairing foods that are complete proteins (nuts) and incomplete protein (rice) and combining them for ultimate results.
It is important to know which meats are what. How they break down and what nutrients to put with them is important to make them metabolize effectively. Some people are vegetarians and vegans so separating the two on how to make it work for the body is essential.
Runners/ people who exercise and arrange their life in a way for strenuous sports have to have an outline of what they eat, when, and how is important.
The Above information will help you understand the reason behind proteins.
Some Important Elements to remember: H2O
Oxygen: enhanced when you exercise in extreme conditions to enhance endurance. You will increase oxygen in the bloodstream when you run in extreme conditions such as very cold, high altitudes, and extreme heat. This will you to utilize oxygen when you are performing in front of millions, speaking, running a marathon, or in conditions that increase your heart rate (as the previous examples stated).
You might hear phrases such as anaerobic and aerobic the difference is Aerobic means "Air" and Anaerobic means "without air".
Examples are: Running (Cardio) = Aerobic and Anaerobic = HIIT (high intensity interval training). HIIT is great for when you have plateaued and your training needs to level up or the need for quick weight loss safely.
Hydrogen helps tissues heal and transfers oxygen through the body for exercise. Water is a good example: H2O. H2 rich water, supplements on top of consumption of H2O is exceptionally important for anti-inflammatory, metabolic purposes, immune system and more. (See links to Nih.gov below for white papers).
- See my link as to why Free stuff is important.
I wanted to cover H2O real quick because it transports nutrients, minerals, oxygen... the important stuff though the body.
A few important Amino Acids
The Amino Acids below are known as the BCAA – essential to promote collagen production, skin tightness, tissue repair, nervous system (connection of muscle to nervous – essential for running/ cycling), brain, bone growth as well as healthy hair and nail growth.
Always pair with Fat – Just remember red meat, dark meat should never be paired with saturated fats like avocado, coconut, milk, cheese, yogurt, lamb/ other dark meats, or salt.
When cooking: olive oil is to be added after cooking whereas grape seed oil is great to bake with, sauté, high temp cooking. Peanut oil and coconut oil are saturated fats whereas Canola is a monounsaturated fat and is safe and better to cook with than olive oil. (see my Smoke-point blog how to cook oils properly).
Linoleic fats: soybean, safflower, sunflower, corn, wheat germ, sesame (Omega-6) and not to be paired with carbohydrates like bread or pasta – when paired yields highly possible result in weight gain.
Omega-3 is perishable examples: canola, walnut, pumpkin. Below is a great chart to compare the oils for you brought to you by Manitoba Canola Growers
Like many, we have multiple hats to wear throughout the day and most days you wear all of them all day long.
I am woken up by someone or something in my house long before the alarm, a whole 3 hours of sleep and goodbye Brad Pitt REM dream I am thrown into the day.
But I look at the story of Winnie the Pooh, which character am I when I wake up?
Tigger, Roo, Winnie, Kanga, Christopher, Piglet, Eeyore, or Rabbit?
If you are not familiar, in this order: energetic, childlike, practical, logical, inquisitive, worried, depressed, or frantic?
You could begin like Tigger and immediately turn into Eeyore, or Rabbit. But did you know it's okay if like your many hats, you go through many emotions throughout the day?
Emotions are a like a check-in the brain does to communicate with the body and the body with the brain but sometimes there is a misstep in communication resulting in your body feeling good but then your brain slowly drains that energy into a depressed, frantic, worried state.
The key is to get out of this state quickly because depressed, frantic, worried leads you to more depressed, frantic, and worry.
Your brain is the motherboard, the CNS, the Captain of the ship and if the brain is not operating or able to capture a thought in the reverse direction quickly or even wants to then it continues to go down the hole of the negative state. Now, negative states are not bad they are a way our brain protects our body from harm. Such as, shouldn't you be worried if you place your arm over fire it will get burned or did I leave the stove on... worried should turn into quick action that releases us from that thought. Now, if we stay in that state because we just are worried that someone likes us, or a test is coming up then we can do something call self-sabotage.
The test is easy, we studied for it.
The person who likes us of course likes us, and if they don't ask them or walk away.
How do we get out of this state and back into a positive state, called creating homeostasis in the body?
1. Train your brain for your body and brain to communicate better
2. Let go before you go to sleep, meditate into a positive state of mind.
3. Journal. Get it off your brain - its like a weight
4. Breath, walk, exercise. Holding your breathe just holds the negative energy in like a shaken coke can
5. Choose your thoughts. Positive leads to positive; negative leads to negative.
I totally get it, sometimes you have to move through life with a weight on your back because you feel like you have to.
No weight should be on your back.
Worry yourself into the hospital ...
Recently I had a relative in the hospital who basically worried themself into a state of mental unrest. They thought their body was shutting down. Rushed to the hospital, the results were showing they had some fluid around the heart and lungs, but within hours the hospital got it under control. But in their mind they thought they were dying and were not going to survive. So, their body throughout the day responded as such. The next day, they woke up in a better state of mind and miraculously went home all tests showing normal. They were so glad to be home.
Waking up abruptly....
Like today, I woke up like Tigger mainly because I was woken by someone in my home, not the best but I just instead started my day. It was close enough to my alarm that I was like screw it and got up. But, I chose not be negative, not to be angry that I was woken so abruptly. I let it go. That is the important thing here during this read.
Roadrage. Lady in the line. Person at work...
Anything at anytime can get to us. Mainly it is humans, we are to figure out to flow with people that do not have a flow but a friction. It is not easy. But it is not impossible. You will see how number 6, detach, get easier. You have to detach, you have no control of other people. Some call it not caring, and yes I have been blamed for "not caring" but really it is me detaching from the person's emotional state that I have no control over. Instead, I choose to be in control over myself.
It begins at the end of the day..
I made sure I meditated myself to sleep and put myself into a good state by letting go of the day.
When you don't destress.. when you don't go to homeostasis your body begins to get quite disrupted.
I have stresses, I have worries but I do not let them navigate my day. I use to though. I use to worry so much that I had stomach issues. I worried so much, my nutrients were not absorbing into my bloodstream because I was zapping the destress nutrients out.
BZINCC (B, zinc, niacin, calcium, and vitamin C) - I discuss in my blog, reversing the stressed-out you with desserts. (stressed spelled backward)
On Youtube, I listen to Pure Rasa to put me into a chill state of mind. I have been training my brain to do so that I just now can drift to sleep.
Speaking of nutrients, alcohol at bedtime is not a good idea because it does not allow for proper REM where we need to go to heal our bodies. Also, alcohol will zap those destress nutrients discussed above.
Have a cup of chamomile tea and melt the day away.
The goal is to be able to put your mind in a state of ease any time of the day. It is not overnight and it is consistency that is essential to get you where you need to be.
I don't like to put "time deadlines" on things such as a 30-day or 21 days but do remember, it takes 3 days to feel change, 14 days to see change, 21 days is the hump when you begin to have struggles, 28 days is to create change, 45 days to have change. Nothing is permanent, you can slip and go back to where you were so never feel you can just have a "cheat day"; we have off days but with this training, you should be able to jump right back into chill you, the positive Winnie the Pooh character pretty quickly.
Relax. and Allow for happiness to guide you.
Think of a river, stream, something calm that you can float on and let it take you down the soothing path to where you want to be, positive flow state.
Breathe. Walk. Exercise...
Don't overthink about anything. It doesn't solve the problem.
My best work comes from running, getting out into nature and the solution presents itself. I get away and allow for happiness to flow into me, through me and out of me. My day is excellent after a good walk, run when I am feeling bottled up. No one likes to open a Coke can after it has been shaken up.
I exercise every day. Matter of fact, in 15 minutes, I am off of here and out the door to run for 45 minutes then another 45 for weight training. Sometimes I can do it all at the same time. Sometimes I have to break it up.
Dwayne Johnson breaks up his workouts, so can I, and it is actually a great idea. You don't eat all your meals at once, you eat in meals throughout the day. I feel exercise should be inserted in some fashion throughout the day.
Don't tell me you don't have time.
Everyone has 60 seconds. Sometimes I have to do facial exercises when in the loo. But I do breathe. Breathing exercises are essential, keep the oxygen flowing and the stress levels down.
Remember our goal is to keep the nutrients from zapping out of our bodies, to return to homeostasis quickly, and to love ourselves first (not in a selfish way but to remember we are important to the day, we have a purpose in the day and we matter... Your matter - matters! )
Quick exercise is at our desk, and abs can be done while sitting at your desk... see my Youtube channel for many creative exercises and wellness information.
Exercise does help with your breathing, whether you choose Yoga, or just sitting and breathing, Breathe.
Thoughts are powerful.
"Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny." - Lao Tau
I teach pause. Pause before you do any thing. Pause before you speak. Remember that breathing thing... breathing teaches pause. If you want to learn more about pausing and train yourself, try singing with sheet music and see the rest notes. It allows proper flow in the music, you are energy, music is energy... be the energy you want to be, chill flowing beautiful music that flows so light and airy throughout your day.
Be known as the one that things just fall off your back.
Like I said in the beginning. Detach.
You care but you choose what to care about. You care they are upset but you do not need to share their emotions. You are in control of your emotions.
Be the one that holds it together... and that does not mean bottle it up. But stay in control, especially in front of others, you can release your energy or emotion in a way that is not the Coke can that explodes all over others.
Be aware of your state of being by being mindful of your thoughts.
Be mindful of your thoughts by training your brain to communicate and do check in's with your body.
Your body is the action creator of your thoughts. You are angry, you hit something. Or are you angry and you instead breathe, thinking of a more logical approach to the situation.
Think before you act. Think before you dive down the rabbit hole of frantic, worry, doubt, or fear.
If you fear it, it will grow. If you water the plant it will grow. You water the thought, it will grow.
Ever hear of, " I knew that would happen".
Well, you are the one that helps create it. Make sure if you want to create something, make sure you put a positive lean onto the thought and see the difference in your life the positive mindset makes.