Tag Archives: Knee pain

Patellar Tendon Strengthening Exercises

Patellar tendon is the tendon that connects the kneecap to the shinbone. Patellar Tendon is prone to injury. The pain in that area is referred to as Patellar Tendinitis it is also known as Jumpers knee.Runners experiencing Patellar Tendinitis complain of knee pain.

It affects runners with a BMI of 25 or higher or who have a history of playing basketball and have suddenly increased their weekly mileage.

The patellar tendon helps your leg extend during running or jumping, but that repeated motion can create small tears in the tendon. After years of activity and then a sudden increase in mileage, your body may struggle to repair those tears.

Patellar Tendon Strengthening Exercises

To prevent Patellar Tendinitis keep your weight in check. Do squats to strengthen the patellar tendon and stretch your quads and hamstrings. Avoid increasing mileage by more than 10 percent per week.

The Patellar Tendon Strengthening Exercises are also good for those who are doing rehabilitation of Patellar Tendon.

Watch this video of Knee Exercises to Strenghen Muscles around the Patella to Avoid Knee Pain

Supplements for Knee Joint Pain

Knee joint pain is a popular runners injury. Some of the treatment for knee joint pain are icing the knee joint, using an anti-inflammation spray and giving the joint maximum rest.

In addition to the three treatment methods above there is evidence that shows use of supplements can help in treatment of knee joint pain.

Popular Supplements for Knee Joint Pain.

  1. Glucosamine
  2. Chondroitin

A recent Internet poll at runnersworld.com showed that 94.5 percent of respondents said they had tried one of the supplements. What’s more, 79.8 percent reported that their symptoms “somewhat improved” or “greatly improved” after taking glucosamine and/or chondroitin. Less than one percent reported that “things got worse” with the supplements.

Glucosamine sulfate and chondroitin sulfate are the most common supplements used to treat knee osteoarthritis.

The two supplements can be purchased from a pharmacist or online.

Left Knee Pain While Running : Cause & Treatment

I was reading the latest US president Barack Obama Health report, the doctors certified him “fit to rule” but one item that caught my knee was this one : Obama suffers from occasional pain in his left knee. Medics call it chronic tendinitis.

Left knee pain is a very common injury in people who run. I remember my first year of marathon training, the left knee pain dogged me right to the day of the race. I still remember turning up at the start line holding an anti inflammation gel on one hand and the other hand rubbing the gel on the knee.

Why Left knee and not right knee?

My guess as to why the left knee and not the right knee is affected has to do with the fact that majority of humans are right handed. We use the right leg to kick stuff around and that effort makes it stronger. On the other hand, the left leg is never used seriously, leaving it a weak partner. Have you heard of the statement “USE IT OR LOSE IT!”? It makes sense to me.

Cause of Left Knee pain while running

Apart from my theory of “neglected left knee” medics say the cause of knee pain is due to excessive training; running too much. Another cause is when you suddenly switch from running flat routes to running hilly routes.

Prevention of knee pain

I believe prevention is better than cure. One way to prevent a sudden attack of knee pain is switch your running speed gradually. A sudden change of pace will be a shock to the system leading to injury.

Four step Treatment of knee pain.

  1. Icing – The first line of treatment, sometimes this alone is enough to fix it!
  2. If the pain is too much take a pain killer
  3. Rest – take a break from running.
  4. Strength training exercise, see my video demonstration of how to strengthen your knees

If you don’t get well soon (one to two weeks), see your Doctor/ physician.

When To Stop Running With Worn Out Trainers

I have decided to stop my experiment of running on worn out trainers. I covered the experiment on my post on How to safely run on worn out trainers, risk and benefit.

Doing road Running on worn out trainers is painful to the feet and it increase the risk of suffering an injury. Despite knowing the risk involved I was trying to run in pain in attempt to build stronger legs. I thought the more I got used to the pain the stronger legs and better runner I would become.

My experiment was based on weight training principle, For a bodybuilder to build stronger and bigger muscles he has to shock his muscles with more pain.

After road running for three weeks in worn out trainers, my trainers have become so worn out such that I feel like am running barefoot. Although I posted how Ethiopian Abebe Bikila won 1960 Olympic Marathon running Barefoot, I don’t want to copy him.

Sign that you should buy new trainers

Yesterday morning I was forced to end my 10 K run midway. As soon as I started running my shoes felt light, a good sign that you should get a new pair of trainers, and after 2K of running I started feeling pain on my feet, I continued running I told myself the pain would go away. The pain kept increasing, starting on my feet, ankle and then my hip joints. By 5k my pace had slowed down and I just found myself walking.

That was the end of my experiment and now its the time to buy a new pair of trainers. Next week I will see whether the experiment really worked.