Running injury statistics incredible
The statistics on running injury are kind of shocking. Nearly two out of three runners (65%) will suffer an injury in any given year, according to statistics compiled by the University of South Florida. An individual runner will typically experience one injury for every 100 hours of running – in turn causing them to miss 5-10% of annual workouts.
What is runner’s knee?
Runner’s knee is one of the most common injuries runners experience. Technically called patellofemoral pain syndrome (PFPS), it is a chronic pain condition affecting the area where the patella (kneecap) meets the thighbone (femur).
Runners sometimes experience this type of knee pain from improper use of their body (poor biomechanics). However, the underlying issue is usually that the hamstrings require better stretching and the quadriceps are too weak. If the quads aren’t strong enough, they can’t properly support the kneecap, which in turn becomes misaligned. Tight hamstrings add to the problem by amplifying the force on the joint.
Getting rid of runner’s knee
Here are four quick, trusted ways to help your knees recover:
- Use dynamic rest, advises NYC sports medicine specialist Jordan D. Metzl, MD. “As you work to rehab the injury, stay fit with vigorous upper-bodywork,” he says, “plus pool running and/or biking if you can do so without knee pain.”
- Another top treatment is strengthening the knees, hips, and quads, because of the issues mentioned above.
- Biomechanics, also mentioned above, can be improved. Use a professional or go DIY by simply setting up a smartphone and running in front of it – since runners will often immediately notice issues once they study themselves.
- Use foot supports such as motion-control shoes and orthotics.
Obviously we would all like to avoid runner’s knee in the first place. This stretch and exercise combination can help:
Prisoner squat – Stand with your feet aligned with your shoulders. Clasp your hands behind your head and raise your chest. Bring your body down by bending your knees and bringing your hips back. Bring yourself back to standing.
Quads-and-hip-flexors roll – You need a foam roller for this one, notes Dr. Metzl. “Lie facedown on the floor with [it] positioned above your knee,” he says. “Roll your body back and forth up to the top of your thigh.”
Experts on knee pain
Are you suffering from runner’s knee? At Flexogenix, we offer innovative nonsurgical treatment of musculoskeletal conditions through exclusive, personalized care. Learn about the Knee-Flex 5-Step Protocol.