What Is Runner’s Knee (Patellofemoral Pain Syndrome)?
Runner’s Knee or also known as Patellofemoral Pain Syndrome (PFS) means that you have a dull pain around the front of the knee (patella). This is where the knee connects with the lower end of thighbone (femur).
What causes Runner’s Knee?
Runner’s knee may be caused by a structural abnormality of the knee, or the way of walking or running. Other causes can be due to:
- Weak thigh muscles (inner quadriceps muscle-vastus medialis).
- Tight muscles at the back of your thigh (hamstring muscles).
- Kneecap is too high in the knee joint.
- Poor foot support.
- Excessive training or overuse.
- Previous knee injury.
SHIN SPLINT
What is Shin Splint?
Shin Splint Syndrome or Medial Tibial Stress Syndrome (MTSS) is a pain defined as exercise-induced pain, which commonly occur due to repetitive loading stress on medial tibia during running and jumping. This syndrome highly can be appeared from repetitive running on hard surface and caused inflammation on the affected area.
What cause Shin Splint?
Shin Splint Syndrome commonly occur in results from:
- Flat feet.
- Shoes that don’t fit well or poor shoes support.
- Improper warmup or cool down before and after activity.
- Weakness on ankles, hip and core muscles.
ITB SYNDROME
Iliotibial-band Syndrome (ITBS) is an overuse injury of the connective tissues located on the outer part of thigh. It usually causes pain and tenderness especially just above the knee joint.
This syndrome is the most common to occur in runners and cyclists due to the increase friction from repeatedly rubbing of the ITB across the bone which finally can cause inflammation on that part.
What causes ITBS?
ITBS may be occur in results of a combination issues, including:
- Poor training habit or lack of training.
- Reduce in muscles flexibility.
- Other mechanical imbalances in the body, especially lower back, hips and knees.
- Differences in the length of legs.
- Bowed leg (genu valgum).
HAMSTRING PULL
Hamstring Pull or Hamstring Strain happens when one or more of the three hamstring muscles get overstretches and tear. Hamstring pull can be mild, with just a little pain at the back of thigh and usually recover within short recovery time. Or if severe, surgery is needed and crutches for weeks.
Usually, you will feel sharp pain or possibly a popping sensation at the back of thigh during running. You won’t be able to continue running and you may fall.
What Cause Hamstring Pull?
The most common things that can cause hamstring pull are:
- Improper warmup before exercise.
- Overdoing the activity.
- Muscles imbalance in between quadriceps and hamstring muscles.
- Poor running technique.
- Return to sports too quickly after injury.
ANKLE SPRAIN
There are three ligaments at your lower legs that keep your ankle bone from shifting out of place. Ankle sprained occur when one or more of these ligaments is overstretches or torn. If this occurs, you may experience pain, swelling or bruising on the areas which worsen when you press on it, or move your foot in certain ways.
What Causes Sprain Ankle?
Overstretches of your ankle can hurt the ligaments. This commonly happens when:
- You twist your foot or your foot is turned inward.
- Wrongly plant your foot during running or stepping up and down.
- Step on uneven surface, such as in a hole.
- Imbalance during sports game.
- Wear improper shoes such as high heels or shoes that don’t fit well.
- Weakness on ankle.
- Having previous injury in the same area.
COMMON TREATMENT FOR RUNNING INJURY.
The best treatment for running injury is to stop running until you are ready to run without any pain. Other treatment may include:
- Cold therapy with compression.
- Elevate the leg above the heart level if there is swelling or bruises.
- Medication prescribed by doctor such as anti-inflammatory drugs.
- Change shoes.
- Physical therapy, including massage, ultrasound, stretching and strengthening exercise.
