Runner's Knee Syndrome

Iliotibial band friction is the technical term to describe runner's knee. Runner's knee is the most common injury that a runner will sustain when training long distance. The knee is a very complicated joint and requires many different parts of the leg to work in unison in order for it to operate. The femur, patella and tibia all have to work together in order for the knee to maintain proper functioning. However, when you put the knee under a great amount of stress, like for instance long distance running, problems can occur that will provide a serious source of discomfort for the runner.

Runner's knee is caused by the gluteus muscles not activating properly during the runners stride. When gluteus muscles are not working correctly it can be difficult to stabilize the pelvis muscle, this will lead to a host of problems. Other muscles will have to compensate to keep you running and this will breed many new inefficiencies in your running form. Runner's knee syndrome will lead to excessive soft tissue damage and will provide a freak amount of tension on the iliotbial band.

This iliotibial band is a strong tract running from the outer side of the thigh to the outer edge of the shin bone. What a runner knee does to this band is makes fat compress beneath the track. This takes the place of repetitive friction that occurs when the knee flexes and extends repeating. You will know if you have runner's knee syndrome if you feel pain occurring on the lateral side of the knee. Runner's knee syndrome will also affect the movement of the knee.

The key to having a runner's career free of knee pain is developing the proper form for the run. Most professional believe that runner's knee is cause by improper pronation, or the way your foot turns when you hit off the ground. Your foot should go from heel to toe following in a straight line. Not having the correct amount of flexibility can also lead to runner's knee syndrome. Your legs will stretch in many different directions while you are running, especially on a non -even surface. Develop adequate flexibility in the muscles around the knee before starting to add serious miles to your training program.

It is possible to run long distances without developing problems in your knees. It is important to pay a lot of attention to your form and purchase shoes that work with your pronation. Increasing you lower limb flexibility with stretching exercises will also help you prevent runners knee and have a safe long distance running career.

Source:

http://www.runnersworld.com/article/0,7120,s6-241-285--7773-0,00.html , Runner's World