What is runner's knee ?
Running is an excellent form of exercise which promotes both cardiovascular and metabolic health. Regular running is associated with improved mental and physical health, increased lifespan and improved healthspan. Those who jog at least twice a week are less likely to suffer from type two (insulin resistant) diabetes, obesity and associated adipokinesis (the formation of fat tissue) adipokines (chronic inflammation as a result of adipose cells (fat cells) releasing pro-inflammatory adipose cytokines, chemical messengers) and heart disease. Running also releases endorphins, pain-killing brain chemicals helping with anxiety, depression and chronic pain and reduces circulating cortisol (the stress hormone) levels. Many doctors prescribe running for their patient's width of depression and other mental health conditions.
Running also reduces circulating LDL cholesterol levels reducing the risk of a heart attack or stroke and is a weight-bearing exercise which helps promote bone strength. It also helps strengthen muscles, burns calories and increases basal metabolic rate (BMR) and so helps general fitness, flexibility and healthy weight maintenance. Running is also associated it’s improved memory, as recently discovered in medical research, and reduces chances of Alzheimer’s and dementia. It is also associated with improved sleep and therefore helps with emotional regulation and memory reconciliation, which is associated with more REM, rapid eye moment, and sleep. Due to the multiple benefits of regular running, it is an extremely popular sport and has been for many thousands of years, with running races early events in the Olympic games from 776 BE.
What causes runners' knee?
Running has always been a popular form of exercise, however, the surface that most people run upon has changed. The urbanisation of humans in cities and increased concrete surfaces with reduced green spaces has meant more and more people are running on hard surfaces, putting increased pressure on joints including the knees. When you run repeatedly on hard surfaces, overtrain excessively or rain without sufficient training, you put increased pressure on the patella of the knee. This can lead to runner's knee, a common dull pain injury which can cause chronic pain. If untreated this can lead to the wearing down of the knee patella, swelling and arthritis which may result in a knee replacement.
How can you prevent runners' knee?
Wearing well-cushioned running shoes, planning your running training with regular step-ups and warming up in training and resting when necessary, can help prevent runners knee. Anti-inflammatories such as ibuprofen and aspirin can also reduce inflammation (swelling) and pain. Physiotherapy with regular hamstring strengthening exercises, which helps improve the strength of the knee and prevents tight hamstrings which put increased pressure on the knee joint. Physiotherapists will prescribe specific exercises to help improve knee strength and running alignment, so less stress and tension are put on the knee when you run. This can help prevent runners knee associated arthritis which can result in a knee replacement.
Can you run after knee surgery?
Knee surgery such as knee replacements (arthroplasty) involves the resurfacing of the knee joint following knee damage as a result of conditions such as arthritis of the knee. An artificial knee prosthesis is used to replace the damaged surface. If surgery is successful and recovery recuperation is sufficient, then it is possible to return to high-intensity sports such as running following surgery. In fact, studies also suggest that inactivity worsens recovery from a knee replacement, however it is important that a runner follows professional advice with regular monitoring and cessation of activity if pain occurs, to ensure that no further damage is done. It is only possible to start running approximately six months after a knee operation. It is important that runners maintain a healthy weight, wear cushioned shoes and do short but regular runs to build up knee strength and run on soft surfaces. If running was the cause of a knee operation, it may be wise to do exercise other than running such as cycling and swimming which put less pressure on the knees. Yoga and Pilates, which strengthen the core can also improve knee strength by improving hamstring strength.
