What is Runner's Knee?
🏃🏃 ♀️ Runner's Knee or Runner's Knee is pain in the patella area or around the knee. It's caused by inflammation of the cartilage beneath the kneecap. Pain can be in the middle, top, bottom, back (articular joint), or pain around the knee. Including the feeling of a hat on the knee. A popping sound occurs inside the knee joint. or have a red, swollen knee Pain occurs when walking, bending down, going up and down stairs, kneeling, running, sitting down, or standing up. The disease takes four to six weeks to recover.
How did it happen?
Mainly caused by overuse of the knee. When the knee is impacted by repetitive movements mostly caused by running But it can happen from activities that require a lot of knee work, such as walking, cycling, jumping rope, kicking football, kneeling, and squatting. Data from Harvard Medical School also show that this condition is more common in women than in men. especially middle-aged women
How to reduce runner's knee symptoms
- The 10% rule is one of the most important and proven exercise principles. The distance, duration, intensity or weight should not be increased by more than 10% of your weekly workout from the previous week.
- Stretching Or warm up for at least 5 minutes, focusing on stretching around the knees and don't forget to cool down as well.
- Use ice to reduce pain and swelling after exercise by directly compressing the symptoms for no more than 30 minutes / time and avoiding the use of heat such as balm after exercise.
- Knee straps help reduce impact by up to 87.6% , researched by Michigan State University, USA. Knee straps also help reduce pain and make recovery faster. and locks the knee area and prevents unnatural movements
- Get enough rest and avoid behaviors that use a lot of knees, such as running, jumping, kneeling, crouching, walking up-down stairs, steep slopes, etc.
- wear running shoes that meet standards Not too old or expired Run on a treadmill or rubber floor instead of concrete.