DO YOU FEEL A PAIN IN KNEE WHILE WALKING??
CHONDROMALACIA PATELLA OR RUNNERS KNEE is a condition in which the cartilage under your kneecap breaks down. It can cause pain and discomfort, especially during activities that involve bending the knee, such as running, jumping, or climbing stairs.
The pain of the runner’s knee may be caused by irritation of the lining of the knee joint, worn or torn cartilage, or strained tendons.
Any of the following can also contribute to a runner’s knee:
overuse
trauma to the kneecap
flat feet
weak or tight thigh muscles
inadequate stretching before exercise
Diagnosis:
Diagnosing chondromalacia patellae typically involves a physical examination by a healthcare professional like a physiotherapist, who they will assess the range of motion in the knee, look for signs of swelling, and evaluate the alignment of the kneecap.
How can runner’s knee be prevented?
Proper warm-up and cool-down: Before engaging in physical activities, it is important to perform adequate warm-up exercises and stretches to prepare the muscles and joints. Similarly, cooling down after activity with gentle stretches can help prevent stiffness and soreness.
Knee Bracing: Wearing a supportive knee brace can help stabilise the knee joint and reduce discomfort during physical activities.
Strengthening exercises: Incorporating targeted exercises to strengthen the quadriceps, hamstrings, and other muscles around the knee can help improve joint stability and reduce the risk of aggravating the condition.
Gradually increase training. Never abruptly increase the intensity of your workout. Instead, make changes incremental
Use proper running shoes. Buy quality shoes with good shock absorption, and make sure they fit properly and comfortably. Don’t run in shoes that are too worn. Wear orthotics if you have flat feet.
Use proper running form. Keep a tight core to prevent yourself from leaning too far forward or backward, and keep your knees bent. Try to run on a soft, smooth surface. Avoid running on concrete. Walk or run in a zigzag pattern when going down a steep incline.
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