How to running Information

Runners Knee

This is a knee pain condition which presents as pain on the outside of the knee joint. It is commonly seen in distance runners or winter training where increase in distance is involved.

The knee pain is generally eased with rest, but as you run further the pain will return and get progressively worse. You may be aware of a clicking sensation as the knee bends and straightens which could indicate a tight IT Band.

The Ilio-Tibial Band (ITB) is a straplike band of tissue that runs down the outside of the upper thigh and attaches to the outside of the lower leg just below the knee. The ITB is a lateral stabilizer of the knee joint and protects the knee from unwanted sidewards movement.

If the runner runs off road, runs on a camber for long periods or is an over pronator, then this can lead to a tightening of this band via contraction of the tensor fasciae latae. Once this band tightens, the act of bending and straightening the knee will force the tight ITB to flick over the lateral femoral condyle.
Repetitive movements such as running long distances will eventually irritate the tight band and create an inflammation and tenderness which will be very painful.

The ITB is very difficult to stretch due to its location, but icing the inflamed area, reducing mileage and addressing the cause of the irritation will assist the recovery of the condition. Manual Fascial stretching may be needed to stretch the ITB in order to gain a faster recovery time but ultimately a reduction in mileage is necessary to allow the inflammation to be treated.

Careful management during the treatment phase will get fast results and make sure you enlist the help of sports injury specialist with knowledge of running injuries. Solihull Sports Injury Clinic in Hockley Heath, Solihull between Stratford on Avon and Birmingham have such expertise and also have a clinic in Tamworth, Staffordshire. Headed by Sports Physiotherapist and Osteopath John Williams, Solihull Sports Injury Clinic will get runners back running again. More information on Running injuries can be found by visiting their website www.solihullsportsinjuryclinic.co.uk

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Running seems like a safe sport, so many people are surprised to learn that it causes frequent injuries to muscles, tendons, bones and joints. During running, your foot strikes the ground with a force equal to three times body weight, a force more than double that of walking. Many common running injuries have bio-mechanical causes. For example, pain in the side of the right knee is often treated just by getting the runner to stop running on the roads. To facilitate drainage, roads slope a few degrees from the middle to the sides. Running on the side of a road, facing traffic, causes the right leg to be higher than the left and a larger proportion of the force of the foot strike to be transmitted up to the lateral part of the knee of the higher leg.

Pain behind the kneecap is often treated with special inserts in shoes. When you run, you land on the outside bottom part of your foot and roll toward the inside. This causes the lower leg to twist inward at the same time that the kneecap is pulled by the quadriceps muscle in the opposite direction. This causes the kneecap to rub against the long bone of the upper leg. Special inserts can be placed in running shoes that limit rolling in of the foot and prevent kneecap pain.

Bio-mechanics can explain injuries in other sports as well. Low back pain in bicycle riders is often treated just by raising the handlebars. Bending over excessively places excessive stress on the lower back muscles. Raising the handlebar stem can decrease the forces on the lower back and cure the pain. If something hurts when you exercise, ask yourself what you can do bio-mechanically to eliminate the excessive stress on that part of your body.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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Injury in any sport is frustrating but a running injury probably tops the lot. Even a week away from your routine is going to effect your performance and this leads to further irritation. Training whilst injured is tempting but we all know it’s a no go. So what can you do? Sitting around with your feet up may be what your physician ordered but its very difficult for a runner to do. Here we will look at some of the common injuries, probable causes and what the best approach is to get you back where you belong - on the road!

Common running injuries

Below are listed the most common injuries runners suffer from. It is important to get a correct diagnosis from a qualified physician. Use the time when unable to run to learn about your injury and your body. If you can understand why it happened you will stand a better chance to prevent it reoccurring. Whilst recovering from an injury there are alternative ways to be active. Perhaps the best is probably swimming as it is not weight-bearing - if you are under treatment from a physician they will advise you on the suitability of other activities. So the most common running injuries are:-

Achilles Tendonitis

Iliotibial Band Syndrome

Chondromalacia (runner’s knee)

Plantar fasciitis

Shinsplints.

In cases of running injury try the following.

1. Stop running - yes I’m sorry but it will be better in the long run(!)

2. Your physician may prescribe a weeks course of anti-inflammatory drugs.

3. Apply an ice pack to the area and keep elevated as much as you can.

4. Avoid weight-bearing activities where possible.

5. Gently self-massage the affected area.

6. When you feel comfortable to walk and do a few stretches you will be ready to start gentle running.
If your condition persists it is advisable to visit a physical therapist for further help.

Getting started again

Do not be tempted to try and make up for lost time. Use this opportunity to observe your action and experiment with your style. It is important to determine your technique is not contributing to your running injury Visit a special shoe retailer and assess whether your shoes are suitable for your style. Drop your distance and your speed initially until you can run for at least two weeks without the injury reappearing. As your technique and observational skills improve, speed will increase naturally and you will soon recover your fitness. There is no reason why you cannot use your running injury as a learning experience to prevent the usual frustrations that go with inactivity.

Remember, early recognition of a problem is vital. Catch the signs early enough, take action, learn from it and come back better informed and motivated than before.

Roy Palmer is a Teacher of The Alexander Technique and author of The Performance Paradox: Train Smarter to enhance performance and reduce injury. He is currently writing his second book on the subject of The Zone. More information can be found by clicking Running Technique He works with sports people of all abilities to recognise and overcome performance-limiting habits.

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