Avoiding Runner's Knee Part 2
Dear Runner,
I wanted to talk a little more about Runner's Knee. But, first I wanted to share a something funny with you.
I was out running in a park this weekend, and the trail goes along a lot of woods. I got up to a point where the bushes were thick enough where I couldn't see into them. I heard some crashing inside the bushes and wondered what was there. Here it was a deer running to cross the trail. It almost ran into me. At the last moment, it stopped and turned around and ran back into the woods. How funny is that?
That would have been a hard injury to explain, being run over by a deer.
On to Runner's Knee. There was a study done in 1991, from the Bowman-Gray School of Medicine that studied Runner's Knee.
The study found the basic same causes of Runner's Knee that I mentioned in my last e-mail, with one exception. That exception is when runners run on uneven surfaces, where one leg is going to be lower than the other. Like a beach, or side of a road that is sloped downward.
But, one of the interesting items of the study was that they found that runners who had runner's knee had weak quadriceps muscles. This was the second most common cause of Runner's Knee. The fist being running on sloped surfaces.
The good news is that Runner's Knee can be prevented.
Follow this advise:
1) Don't run on sloped surfaces, especially for any extended period of time.
2) Strengthen your Quad muscles.
3) If you are OverPronating get a pair of antipronation shoes.
The first one is self explanatory.
Exercises to strengthen the quads are outlined in my course, “How to Run Like a Deer Forever.” These exercises will help you to strengthen both the tendons and muscles around the knee area and the quadriceps muscles, reducing your risk for this common, but certainly not inevitable injury.
You can get a good pair of shoes by visiting your local running store. You can also check out Road Runner Sports using this link:
http://tinyurl.com/276pf
And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.
Thanks,
Jerry Hopkins
I wanted to talk a little more about Runner's Knee. But, first I wanted to share a something funny with you.
I was out running in a park this weekend, and the trail goes along a lot of woods. I got up to a point where the bushes were thick enough where I couldn't see into them. I heard some crashing inside the bushes and wondered what was there. Here it was a deer running to cross the trail. It almost ran into me. At the last moment, it stopped and turned around and ran back into the woods. How funny is that?
That would have been a hard injury to explain, being run over by a deer.
On to Runner's Knee. There was a study done in 1991, from the Bowman-Gray School of Medicine that studied Runner's Knee.
The study found the basic same causes of Runner's Knee that I mentioned in my last e-mail, with one exception. That exception is when runners run on uneven surfaces, where one leg is going to be lower than the other. Like a beach, or side of a road that is sloped downward.
But, one of the interesting items of the study was that they found that runners who had runner's knee had weak quadriceps muscles. This was the second most common cause of Runner's Knee. The fist being running on sloped surfaces.
The good news is that Runner's Knee can be prevented.
Follow this advise:
1) Don't run on sloped surfaces, especially for any extended period of time.
2) Strengthen your Quad muscles.
3) If you are OverPronating get a pair of antipronation shoes.
The first one is self explanatory.
Exercises to strengthen the quads are outlined in my course, “How to Run Like a Deer Forever.” These exercises will help you to strengthen both the tendons and muscles around the knee area and the quadriceps muscles, reducing your risk for this common, but certainly not inevitable injury.
You can get a good pair of shoes by visiting your local running store. You can also check out Road Runner Sports using this link:
http://tinyurl.com/276pf
And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.
Thanks,
Jerry Hopkins
posted by Running Tips at 9:15 PM
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