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
Thank you so much for supporting my blog by reading, sharing and making your day better through health choices.
Contact me at firstname.lastname@example.org
Share on social media
I offer coaching in business, fitness, personal needs, and parenting specifically parents with ASD children/ college students.
As an Amazon Associate I earn from qualifying purchase