Why the Knee is Key; knowledge is power

Runners have thankful soles and are thankful souls. We spend a lot of time in motion and consistently use the same muscles over and over again and if not mindful we can overextend ourselves, which can lead to muscle overuse and injury. Notwithstanding minor aches and pains every once in a while, I’ve been running for about 20 years, 15 of those pretty consistently, and have been sidelined with an injury only two or three times, including now. Now that’s some pretty good odds right there.

I’m currently dealing with some sciatic nerve pain. Your guess is as good as mine and my physical therapist, as to the why and exactly where. As to whether it’s running related or not  is also unclear. It certainly isn’t one of the more common runner’s problem so it’s quite possible the cause of my running hiatus has nothing to do with running at all.  It could be a complex mix ranging from issues arising out of my overly active lifestyle, a weak core, or something as basic as utilizing poor form when lifting at the gym and performing other strength exercises. You would think I have a strong core? Me too! Clearly, not strong enough is what I’m learning.

Getting sidelined with an injury is no fun for a runner and certainly no fun for anyone. When I’m caught off guard and something bothers me, right away I’m on top of it and want to know the why and wherefore whether it’s a pesky hamstring or a troublesome ankle. Knowledge is power and while we cannot be in control of, or even responsible for, every injury that befalls us, there are those we can beware of and guard against and even be quick to take care of if and when we encounter them.  Armed with knowledge of the possible injuries we face, we can make more informed decisions and run smart.

Most common running injuries occur in the knees, ankles, shins, and calves. Secondary muscles such as the back and hip muscles can also be affected. For the purposes of this post, I highlight the knee injuries most common to runners. They are: Runner’s knee, IT band syndrome, Patellar tendonitis, Miniscus damage, and Knee osteoarthritis. I’ve fallen victim to a few of these so that qualifies me to talk. Right? Bragging rights and all that. Lol. But seriously, I’m not a doctor just a runner with a personal account of running issues that I’ve either faced myself or known of others who have.  So I speak from a place of familiarity and not authority.

In a peer reviewd article titled, Common Running Injuries, Knee Pain Andrew Cole MD states that both walking and running exerts extra pressure and weight on the knee that far exceeds the body’s weight: 3 times the body’s weight when walking and 5 times the body’s weight when running. No surprise then that the knee is the most susceptible joint to injury in the body.

  • Runner’s Knee – according to Dr Michael Khadavi, Pain in the front, or anterior, part of the knee is often due to an abnormality of the patellofemoral joint and called “runner’s knee.” While runner’s knee has many underlying causes, the hallmark symptom is pain at front of the knee, around or behind the kneecap, particularly during movement such as running or squatting, or with prolonged sitting. It is most common in individuals who repetitively stress the patellofemoral joint through sports that involve running. Some causes and risk factors of runner’s knee are: sudden increase in the volume or intensity of training; overuse and overtraining of the knee; injury to the ankle, hip, or knee; weak or underdeveloped hip or thigh muscles; excessive body weight; tight quadriceps, calf, illitobial band, or hamstrings; and gender. Presumably, women are more prone to runner’s knee due to having wider hips and different knee alignment.

Some symptoms of runner’s knee include: pain in the front of the knee, a grinding or crunching sensation within the knee, pain that worsens with movement (excess friction), knee swelling, and stiffness after a period of rest or while riding in a car or sitting. Treatment is usually the RICE method: rest, ice, compress, and elevate. If symptoms extend beyond 2 weeks then it’s recommended to see a sports doctor.

  • Iliotibial (IT) band friction syndrome. The IT band is made of fibrous tissue that connects the buttocks muscles to the upper portion of the tibia (shin). A root cause of this injury is weak gluteus (buttock) muscles. (Yale Medicine.org) Treatment involves stretching and/or foam rolling the IT band, employing specific stretches and strengthening exercises to lengthen and strengthen the gluteal muscles, the IT band itself, and the hamstring.
  • Patellar tendinitis, commonly referred to as jumper’s knee, can cause pain at the front of the knee, at the lower kneecap or the bony bump at the top of the shin. The pain may be minor and felt only when exercising, or it may be severe enough to affect a person’s daily activities, such as going up stairs. Along with pain, a person may notice swelling, redness and warmth writes Andrew Cole, MD in his article “Common Running Injuries” in SPORTS-health. Jumper’s knee is common in athletes whose sports require rapid jumping or stopping from high speed, and is more common in male athletes than in women. Risk factors include: insufficient training preparation, prior injury, and being overweight. Some symptoms include: pain during athletic motion, swelling, bruising or redness, and discomfort during daily activities. It is advised to stop all athletic activity even though you may feel you can proceed to avoid a worsening of the condition. Immediate treatment include pain medications and the R.I.C.E. method for minor cases but may include prolonged treatment and even surgery depending on the diagnosis (Terry Gemas, M.D)
  • Miniscus Damage. The meniscus is a C-shaped pad of cartilage that separates the tibia and the femur and provides cushion and stability. It can be damaged in a single traumatic injury or degrade over time through mini-traumas. People who are older, who run on uneven surfaces, or who make sudden turns and hard stops (e.g. soccer players) are at the greatest risk for damage to the meniscus. A person with a torn meniscus can experience knee pain, swelling and stiffness. In addition, the knee may give way or lock if a piece of the torn meniscus prevents joint movement. Surgical repair is sometimes, but not always, recommended. (Andrew Cole, MD) The severity and location of the tear will be vital factors in determining a treatment regimen. Common non-surgical treatments include: R.I.C.E., antiinflammatory medication, physical therapy, electrical stimulation, and injections (Terry Gemas, MD).
  • Knee osteoarthritis – achy, stiff, and possibly swollen knees may be signs of osteoarthritis. Scientists have not determined definitively whether regular running or exercise causes knee osteoarthritis. Cole says that some argue against but state that if one already has it and runs, you may accelerate the wear and tear on the knee while others say that running regularly has added health benefits that outweigh arthritic damage to the knees. Some symptoms include: aches in the knee during and post workout, stiffness and pain when squatting, climbing stairs, and prolonged inactivity. Garrett Human, MD, MPH, writes that, In most but not all cases, the symptoms of knee osteoarthritis come and go, becoming worse and more frequent over months or years. It is easy to dismiss early knee arthritis symptoms, but symptoms may worsen if left untreated. The most common symptom is knee pain. Other symptoms include: swelling, stiffness, redness and warmth, reduced range of motion, worsening symptoms w inactivity, popping or crunching, and buckling or locking up.

Garret Human, MD, MPH, writes that the earlier knee arthritis is treated, the more likely knee pain can be relieved and the less likely it will get worse. Knee arthritis treatment may include nonsurgical treatments, injections, and surgery. Typically, nonsurgical treatments are tried first. Surgery is not usually necessary and recommended only when other treatments have been tried and have not adequately relieved symptoms. A combination of physical therapy, gait and posture training, and topical medications are usually used in early treatment.

Elizabeth Gardner, MD, a Yale Medicine orthopedic surgeon who specializes in sports medicine, recommends getting fitted for sneakers at a store that specializes in running shoes, and balancing running with other workouts like swimming or yoga that don’t involve pounding the pavement. “Cross-training and stretching go a long way toward avoiding running injuries.” As a believer in cross-training myself that’s sound and practical advice right there. Additionally, as a runner, I cannot overemphasize the importance of warming up prior to runs and stretching post workout and even rolling wherever and whenever you feel any tightness. It’s the little things my friends that make a big difference.

In a subsequent post, I’ll continue with a look at other common running injuries beyond the knee. Safe running friends!

2019 Running Pains amidst CrossFit Gains

And let us run with endurance the race God has set before us. – Hebrews 12:1

Photo: guvendemir / Getty Images

I’ve had a bit of a wild ride this year! For the first time in forever, earlier on this year, I intentionally didn’t set myself any goals per se, not in running or in any other area of my life. I had a couple runs that were forgone conclusions because of pre qualifying criteria I had met but in general I opted to be an open book, pen in hand, ending unplanned, as the song goes. From the beginning, I invited our Good Lord to write our story together and I have to believe I’ve been holding up my end of the bargain (though I’m almost certain He doesn’t do bargains..maybe agreements?) because I know He’s certainly been keeping to His. So it’s any wonder that I’ve been having an eventful year then! I mean, I did ask and all.

As it is I’ve run four major marathons this year, three of which are World Marathon Majors, and one other which was a bit of a destination run. My times were moderate with the there majors happening under 3 hours and 45 minutes and one being a Boston PR and qualifying time. The three major races were also all Chicago qualifiers and aided my decision to register for the Chicago Marathon 2020 – the only Marathon that is on the books for next year. Amidst all of this I indulged in a major hike of distance, elevation, and difficulty I had never done before and as a result of which I ended up with some knee complications that I’m still struggling with. Of course I think it’s a combination of the running and the arduous hike, in which there was some downhill running, which possibly made matters worse, and resulted in weeks of discomfort and pain especially with the the last two races I had in the last two months.

Anyone who knows me know that the chances of getting me to stop running is slim until or unless it is becoming unhealthy to the point of affecting other areas of my life. Unfortunately, such is the case: walking, climbing, sitting, squatting, and lunging has become very painful – even exercising and cross training presents a difficulty that I didn’t foresee . And so when my normal exercise routine is being turned on its head I have to pay attention. I’m forced to press pause and heed my body’s warnings and take off running and other extreme aggravating knee movements for the next 4-6 weeks. Way to end the year right! Even so, I’m ever so grateful for all that I’ve been able to accomplish this year – I even took part in my first in-house CrossFit competition – and look forward to stepping into the unknown and getting comfortable with the uncomfortable.

I already have some ideas for the duration of this year and have started PT exercises to repair my knees. My CrossFit workouts are going amazingly well and no wonder with so much focus on my upper body I’m becoming super sculpt LOL but more importantly, stronger and more skillful with my gymnastic movements. I’m also finding out alternative and challenging exercises to minimize the impact on my knees, which has propelled me to finally give attention to one thing I’ve been thinking and talking about for the past three years. The opportunity has presented itself and I’m super stoked to talk about this new year challenge in my next blog post. Stay tuned! Cliffhanger or no? 😉

Damn those running injuries..I’m still in form or am I

imageUp till last year I had little worries or gave little thought to injuries aside from the usual quick prayer seeking protection and thank-you-God for keeping me whole. In truth, prior to two years ago, I really wasn’t running races, not like I am now anyway, there was the odd race here & there which would include a half marathon or 15 miler but running then was primarily for exercise. Fast forward to present day and.. It hurts. Ever since I injured my ankle last year, it has been one thing or another with either my ankle throbbing at odd intervals, posterior knee pains or leg fatigue or some such thing; I’d even wager a guess that they may all be related in some way. If I recall any other injury before this onslaught it was shin splints and that would have been a record of 1 running injury in my lifetime up till then.

Education is half the battle
It’s no secret that runners hate injuries and that we really covet our ability to stay injury-free. Try as we might though, the numbers show an average 60 to 66% injury rate per year (Runners World). In other words, your chances of sustaining some type of running-related injury or even injuries in the span of your running life is very high. Seems I’m not so special after all. The best chances one has of combatting anything is to educate oneself about it. With that in mind, take a look at some of the more common running injuries and how best you can avoid and or treat with them.

Hip and Thigh Injuries
-Iliotibial Band Syndrome commonly referred to as IT Band
The IT Band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles of the thigh. ITBS is caused when the band becomes inflamed and tender.

-Pulled Hamstring
This is a common sports injury, seen most commonly in sprinters. A pulled hamstring is a injury to the muscle called a hamstring strain. Treatment of a pulled hamstring is important for a speedy recovery.

-Hip Stress Fractures
Stress fractures of the hip are most common in athletes who participate in high-impact sports, such as long distance runners. Treatment usually is successful by avoiding the impact activities.

Knee Injuries
-Patellofemoral Syndrome aka Runner’s Knee
Runner’s Knee problems are associated with the patella, or kneecap and is common in runners. The term runner’s knee may refer to several common injuries such as chondromalacia, patellar tendonitis, or generalized knee pain.

-Plica Syndrome
Plica syndrome occurs when there is irritation of the lining of the knee joint. Part of the lining of the knee joint is more prominent in some individuals, and can form a so-called plica shelf. If this tissue becomes inflamed, it can cause knee pain.

Leg Injuries
-Shin Splints
Like runner’s knee, this is a term that describes a set of symptoms, not an actual diagnosis. Shin splint pain can be due to problems with the muscles, bone, or the attachment of the muscle to the bone.

-Stress Fractures
Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with deficient nutrition or eating disorders.

Ankle Injuries
-Ankle Sprain
Ankle sprains are common injuries that runners experience. Early recognition and treatment of this problem will help speed your recovery from ankle ligament injuries.

-Achilles Tendonitis
This is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.

Foot Injuries
-Plantar Fasciitis
Plantar fasciitis is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.

-Overpronation
Pronation is a normal movement of the foot through the gait cycle. When this motion becomes excessive, overpronation can cause a variety by altering the normal mechanics of the gait cycle. Shoes to control excess foot motion can be helpful for overpronators.

-Arch Pain
Arch pain is a common foot complaint. Arch pain, also sometimes called a strain, often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain often consists of adaptive footwear and inserts.

Of course there are a lot more running-associated injuries. You would do well to read up some more and take proper steps to avoid them. Many of us fail to adhere to proper running and pre running principles and even for those that do there is still the risk -such is the nature of the sport. But we can all try to minimize our risks by wearing proper footwear, stretching out properly and incorporating cross-training into our running schedule. Then there’s the issue do what to do when it is what it is. Your best chances are early detection, diagnosis and treatment to ensure you return to full form in the shortest possible time. For the minor injuries, and these usually last a few days with rest, the ICE method (Ice, Compress, Elevate) usually works with some type of anti-inflammatory medication. For anything lasting more than a few days, get it checked out. It’s always better to be safe than sorry. Always.

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