Runner's knee is a very common overuse injury leading to pain in front of knee joint. it is commonly seen in sports players/Athletes. It is also called "Jumper's knee".
This condition is usually seen amongst young ,athletic individuals, but may also occur in older adults who have (arthritis of the knee).
- pain around the knee joint .
- grinding ,rubbing or clicking sound of kneecap area
- pain may worsen after sitting for long time
- swelling around the knee
- weakness of the thigh muscles
- repeated stress of your knee joint (running ,skipping or jumping )
- tight hamstrings
- poor foot support/improper shoes
- tight achilles tendons
Risk for runner's knee:
- Age: Adolescents and young adults are at high risk for this condition.
- Flat feet : having flat feet might increase stress on the knee joint.
- Previous injury: A prior injury to the knee cap, such as a dislocation ,can increase your risk of developing runners knee.
- High activity level : If you have a high activity level or engage in frequent exercises that place pressure on your knee joints. This also can increase the risk for runners knee.
- Cold packs : to reduce inflammation
- Taping : Taping can be used to give support to muscles that have been injured or overused, not only relieving some of the immediate pain, but also taking stress off that muscle and allowing for faster recovery and Encouraging better movement.
- Pilates : Pilates exercises are good to increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body)
- balanced muscular strength on both sides of your body.
- enhanced muscular control of your back and limbs
- Agility training: exercises help improve speed, explosive power, coordination, and specific sports skills. ... Incorporate these drills a few times a week into your training routine to perfect your foot speed and refine your sports technique.
SPORTS REHABILITATION : sports specific exercises are also important to improve sports skills and performance.
- Lateral Plyometric Jumps
- Forward Running, High-Knee Drills
- Jump Box Drills
- Ladder drills
- L Drills with cones