Runner’s knee
You may have started your exercise routine with gusto after the Christmas break, only to be stopped by this awful weather! Be sure to avoid common running and other injuries caused by exercise when you resume your weekly routine or when you are at the gym. ‘Runners knee’ is a very common sporting injury which is said to affect one in four physically active people who participate in a variety of exercise from basketball to dance and from skiing to cycling. There are two conditions which are referred to as ‘runner’s knee’; patellofemural pain syndrome (PFPS) and iliotibial band syndrome (ITBS).
Patellofemural pain syndrome (PFPS)
The knee is a complex structure and is very sensitive especially to athletes who put heavy stress on their knees. PFPS is commonly painful in the front of the knee which can be caused by irritation of the soft tissues around this area. Strained tendons are fairly common in athletes but other contributing factors to patellofemoral pain include overuse, muscle imbalance and inadequate stretching. Sometimes knee pain can be a result of pain that occurs in another part of the body, such as the back or hip which is known as referred pain. To prevent PFPS it is important to stay in shape – being too heavy can put excessive strain on the knees. It is also imperative to stretch before starting exercise for at least five minutes and also at the end of exercise. Remember to increase training gradually and always wear quality running shoes with good shock absorption. The type of surface used for training can also have an effect on your knees – try to run on a smooth, even and a reasonably soft surface. It is also important not to run down a steep hill directly; either slow to a walk or jog in a zig-zag pattern.
Iliotibial band syndrome (ITBS)
ITBS primarily affects the side of the knee and is a common injury which not only affects runners but those who cycle, hike and weight-lift. ITBS symptoms can range from a stinging pain on the outside of the knee joint to pain which affects the entire length of the iliotibial band up to the pelvis. Sporting injuries can cause swelling and thickening where the iliotibial band moves over the femur (thigh bone). Pain may not occur immediately during exercise but rather build in intensity especially as the foot hits the ground. ITBS can be the result of bad training habits, muscular imbalances or anatomical abnormalities. As with PFPS it is important to run on an even surface, limit uphill/downhill training and to warm up and cool down properly.
How does massage therapy help?
Before I treat a person it is essential that I have a clear and full understanding of what the problem is. Each client is treated individually but as a general guideline, most knee-pain disorders are helped with techniques that reduce tension in the quadriceps muscle group (thigh muscles). PFPS is greatly helped by deep tissue massage which can be applied to the soft tissue around the patella (knee bone). The benefits of a regular sports massage includes aiding mobility, increases energy levels and can also speed up the healing process after injury. Sports massage is used to enhance strength, performance and speed in athletes and to remove toxins and lactic acid after exercise. Many different movements and techniques are used in sports massage. Examples of these techniques include Classical Massage Strokes; effleurage (stroking), petrissage (kneading), compression, friction, tapotement (rhythmic striking), vibration, gliding, stretching, percussion and trigger points.
Please do not hesitate to get in touch so that we can work together, making massage part of your regular self-care and training routine.
Timo
Timo Massage Therapy
Wednesday, 23 January 2013
