Ways to prevent knee pain running

Yearly, a great number of fitness lovers worldwide join marathons or running contests. Typically,people who participated in such events have been running quite some time. The main objective of these people is to have a healthy body and maintain a healthy lifestyle. Running has a lot of merits including boosting oxygen supply in the body and creating more endorphins that makes you feel better. Actually, many athletes have experienced a runners high which is actually an endorphin rush in our brain. Having said that, the sport has disadvantages too such as knee pain running mostly when practice is intensive. Reducing knee pain running is one of the most sought out remedies that runners need. Generally, knee pain running starts when the cartilage under the kneecap has begun wearing away due to years of use. As a consequence, there is pain and inflammation which can really be debilitating. Normally, knee pain running is felt after years of jogging or running. The situation can further be complicated by extra pounds that adds heavy burden on the knees .

Some causes of knee pain running include too much pronation, weakness of the quadriceps, running on elevated surfaces, incorrect footwear and overtraining. Too much pronation occurs when the feet rotates too far inward thus causing the kneecap to twist sideways. In such instances, the quadriceps or group of muscles above the knees must be enhanced through resistance training. Running uphill or worse, downhill is not advisable for the knees causing knee pain running. A runner must also discard his worn out shoes since this does provide protection and support to the feet anymore. Choice of wrongs shoes that can be too flat or too arched can also be an issue. It is important to consider the shape and arch of your feet when selecting running shoes.

When knee pain running becomes chronic, the doctor suggests rests from running. Also, medications such as non-steroidal anti-inflammatory drugs are prescribed which can be bought over-the-counter. In some cases, elevating one’s feet is also beneficial as well as having a massage to treat the muscles. Doing some exercises like squats can develop the quadriceps and lessen knee pain running. Truly, knee pain running can be avoided as long as you exercise in moderation.

Understanding causes of back of knee pain

Commonly, older people complain of knee pain accompanied by swelling, inflammation and stiffness of joints. Doctors quickly surmise the likely culprit as rheumatoid arthritis or even osteoarthritis.Younger adults also complain of knee pain in some cases because they overstrain their knees through various physical activities such as walking,climbing, hiking or running. While some people have knee pain due to accumulation of uric acid, obesity or simply genetics. Nonetheless,majority of these complaints show that the pain is situated on the front of the knees which is easier to diagnose. When people experience back of knee pain, the cause may even be worse because most back of knee pain is injury-related.

One of the most usual cause of back of knee pain is Bakers Cyst. Typically, Bakers cyst is inidcated by the following symptoms -swelling as big as a golf ball, difficulties in bending at the joint, pain and tenderness after exercise, and a sensation of pressure that can be felt all the way into the calf muscle. Frequently,a popliteal cyst is the main cause of Bakers cyst. Young people are physically active and sometimes do not realize that they already have a torn cartilage meniscus. As for the elderly, arthritis can be a possible cause for popliteal cyst. Having said that, Bakers cyst is not the only cause of back of knee pain.The following list shows some possible causes of back of knee pain .

Biceps Femoris Tendinopathy this develops when the hamstring tendons are inflamed .

Biceps Femoris Avulsion Avulsion of the biceps femoris tendon, simply, the tendons are fully pulled away from the bone.

Deep Vein Thrombosis / DVT- This is a blood clot in the vein that commonly happens post-surgery.

Inflammation of hamstring tendons / tendinitis The hamstring tendons become inflamed when they are inserted into the knee.

Posterior cruciate ligament sprain This happens when the knee is bended backward in a wrong way. As a result the posterior cruciate ligament is injured due to hyperextension.

Rupture of hamstring tendons / tendon strain Rupture or partial rupture of one of the hamstring tendons at the back of the joint.

Popliteus injury The popliteus muscle is overused resulting to pain at the back of the knee.

There are still other causes of back of knee pain but the best recourse for treatment is seeing a medical professional.

Supplementary facts to knee pain treatment

Every single day, millions of individuals worldwide are suffering from knee pain. A large majority of these population are older people affected by arthritis or osteoarthritis. In some cases, knee pain can be a result of by sports injury such as torn ligaments or muscles surrounding the knee joint. Typically, medical specialists prescribe some over the counter drugs for knee pain treatment. These medications include non-steroidal anti-inflammatory drugs (NSAIDS ) which can support full knee pain treatment.

The next step for knee pain treatment usually involves Physical Therapy so the area affected can be treated and strengthened thereby preventing recurrence of painful knee condition. In many situations, therapy also includes massage, heat or cold treatment, elevation of legs and some leg developing exercises.

Aside from physical therapy, there are other factors that must be atken into account for effective knee pain treatment such as activity limitations. Truth is, some movements worsen the pain and delay the progress of knee pain treatment. The following activities must be avoided if posible until the knee has healed from swelling and pain.

* Squatting
* Kneeling
* Twisting and pivoting
* Repetitive bending ( going up and down stairs)
* Jogging ( especially running)
* Aerobics, dancing
* Playing stop and go sports ( racquet sports like tennis and squash)
The most ideal exercise equipment for the knee should enable smooth motion of the knee, maximum toning of the front and back thigh muscles (quadriceps and hamstring muscles), slight jarring and impact to the joint, and the least possible bending movements to obtain toning. These activities are feasible substitute to the given above.

* Water aerobics * Swimming ( crawl stroke preferable) * Cross country ski machines * Soft platform treadmill
Ice and elevationIce is beneficial for the control of pain and swelling. Ice must be applied to the knee every 2 to 4 hours at least for 15 minutes particularly after workout. A pack of ice, frozen vegetables, or a frozen towel is enough. The swollen knee should be raised above the level of the heart while icing it.

Strengthening exercises-Knee pain treatment begins with gentle strengthening exercises. These exercises must be executed without bending the affected knee. The exercises must strengthen vital muscle groups such as hamstrings and quadriceps which can relieve the knee some load.

Some knee pain exercises that can provide relief

Every single day, a huge number of elderly experience knee pain caused by arthritis or osteoarthritis which can really be debilitating. Younger adults also experience knee pain especially after recovering from surgery or knee injury sustained in sports activities. Without a doubt,the knees are very valuable parts of our body that we should maintain well lest it degenerates and makes us immoblized. It would be valuable to understand that the knee is a hinge joint formed by two bones- the femur and tibia. The knees are held together by four ligaments and protected by synovium. The synovium is a substance that protects the cartilage. Simultaneously,the outer layer of the synovium protects and supports the joint. Now, when the synovium has lessened production or the cartilage has run out, this results to knee pain. The pain is accompanied by swelling, inflammation, redness and even stiffness of joints. An ideal solution to prevent this from happening is by doing some exercises that can develop the muscles around the knees. The main muscle groups that supports the knees are the hamstrings and quadriceps. Once these muscle groups are strengthened through knee pain exercises, they act as shock absorbers of physical activities like running which lessens the impact on the knees. It is suggested that you warm up before doing the following knee pain exercises.

Hamstring Strengthening Exercises Lie on your stomach and place the toes of your left foot on your right heel.

Pull the right heel towards your body while using your right heel to move towards the opposite direction.

Hold this for ten seconds and then release.

Do ten times with a five second rest between each rep.

Quadriceps Strengthening Routine Lie on your back . Try to move your right leg backwards so the foot is flat on the floor and the knee is positioned at ninety degrees.

Straighten and lift the left leg to the height of the right knee. Hold it there for three seconds.

Lower the leg and do 9 times.

Now switch legs and perform the exercise ten times.

Make sure that you cool down after the exercise and stop any movement once pain is felt. Remember, pain is the body’s way of telling us to stop.

How osteoarthritis cause arthritis knee pain

Fairly recently,statistics about arthritis have been published in the U.S. showing that by 2030, one out of four Americans would suffer from arthritis. Indeed this is startling since this equates to more people getting debilitated by arthritis knee pain. This also translates to more individuals getting less productive since they have limited mobility. What’s more,more people would have an early retirement since arthritis knee pain would hamper their daily tasks.

One of the main cause of arthritis knee pain is no other than Osteoarthritis.Our knees have undergone normal wear and tear after many years. Typically,knees have articular cartilage that smoothly flows within the joint which acts as a shock absorber. Additionally, a synovial membrane produces fluid known as synovium helps lubricate the joints. For many reasons, the articular cartilage can become thinner or even wear out entirely. The resulting condition is referred to as osteoarthritis, a degenerative joint disease that brings intense arthritis knee pain. Situation can even get complicated as bones thicken and spurs grow. Arthritis knee pain is indicated by swelling, inflammation stiffness of joints especially in the morning.

What brings about osteoarthritis?

How arthritis knee pain develops in an individual is still a puzzle to some medical experts. Nonetheless, the following list includes probable causes of arthritis knee pain.

Past Injuries History of trauma to a particular joint elevates the associated risk osteoarthritis formation.

Heredity There are some people who inherit a defective gene that should be responsible for building cartilage that makes them highly prone to osteoarthritis. Because of this, they are highly likely to suffer from arthritis knee pain.

Weight Typically, osteoarthritis is located in weight bearing joints such as knees and hip. A heavy person runs a higher risk of acquiring degenerative joint disease because of the extra load.

Overuse – Numerous people engage in more walking, running or climbing because they are physically active. Individuals like marathon runners can over exercise a joint after running for many years.

Crystal Deposits Food in high purine content can cause uric acid crystals to accumulate in the joint leading to osteoarthritis.

How bad is sharp knee pain?

Millions of people around the world are health buffs, as such, they usually get involved in several sports activities like running, basketball, soccer, tennis etc. Frequently, these people pursue their sports actively placing them at a higher risk to injury from overexertion. There are active individuals who practice dilligently for two hours a day because they are motivated. In some situations, fitness buffs do not properly warm up or do proper stretching to prepare their muscles. This leads to injury of the knee joints causing sharp knee pain. Even sedentary individuals can suffer from sharp knee pain once they slip or fall accidentally. In their case, lack of balance adds to being prone to accidental injuries. In most cases, sharp knee pain is a direct result from issues with the ligaments around the knee joints. For a better understanding of sharp knee pain, given below are some probable causes with an overview; however, this should not be substituted for professional medical advice .

Torn ligament against damaged Ligament There are two possible sources of sharp knee pain, either damaged or torn ligament. The main difference lies in the ability of one injury to be healed such as damaged ligament. On the contrary,torn ligament does not regain full recovery yet so doctors prescribe temporary relief as the basic alternative to this condition. The approach to treatment looks very much the same but torn ligament often necessitates surgery .

Damaged Ligament is one major culprit behind sharp knee pain.Pain killers are often prescribed by doctors because patients cannot endure the sharp knee pain. A knee brace is often employed to immobilize the knee and aid it in recovery. The knee brace acts a support to the damaged ligament so the person can do some activity with protection. Most of the time, the patient needs to elevate the legs so the joints would not bear any weight from the body. On the opposite, torn ligament is a grave condition that produce extreme sharp knee pain. Treatment similar to damaged ligament can be used but there may be a need for surgery. No matter what causes sharp knee pain, an overweight person must lose weight to facilitate recovery. Just remember, knees are important joints that we should not abuse to prevent sharp knee pain.

Different approaches to knee pain and swelling

Daily,people utilize their knees in different types of physical activities such as walking, climbing, running or even running. Knees are valuable joints of the body hinged by ligaments that support our mobility. However, it is also highly likely that people overstrain their knees particularly when they pursue sports such as running, sprinting , basketball and other racket sports. As years pass by and people age, the synovium fluid produced by the knee is reduced thereby resulting to knee pain and swelling. In some instances, knee pain swelling is related to trauma from a sports injury. In fact, there are many probable origins of knee pain and swelling so it is highly preferable to consult a doctor at the start of the symptoms. Nevertheless, here’s a practical overview of some approach to knee pain and swelling that can help you understand how this condition is treated. The following guideline is taken from the University of Michigan Health System. .

Various tests done to diagnose knee pain and swelling. Typically, physicians require a complete medical history of the patient as well as complete physical check-up. Then, the succeeding laboratory tests are advised:
* Blood studies (e.g., complete blood count, sedimentation rate, fungal, tuberculosis, or bacterial cultures) * Synovial fluid analysis (e.g., cell count, crystals, fungal, tuberculosis, or bacterial cultures)
* X-ray
* Magnetic resonance imaging (MRI)
* Vascular studies

Pain management and Relief

Frequently, topical treatments like ice or Capsaicin have been used for knee pain and swelling. For some years now, Capsaicin ( the compound that makes peppers very hot ) is being used to relieve several ailments such as arthritis and osteoarthritis. The substance curtails the release of a neurotransmitter responsible that cause swelling and pain. Topical treatments are often given along with oral medicines such as :

* Acetaminophen * Salicylates * Typical non-steroidal anti-inflammatory drugs (NSAIDs ) * Cyclooxygenase-2 (COX-2) inhibitors * Combination preparations (for example diclofenac sodium & misoprostol) * Alternative medicine like glucosamine and chondroitin

knee pain and swelling can also be prevented by developing leg muscle groups such as hamstrings and quadriceps. In some cases,taking a rest is often suggested to completely heal knee pain and swelling. As suggested earlier, only a medical specialist can correctly diagnose knee pain and swelling so you can receive a right and safe treatment.

Basic tips to reduce chronic knee pain

A large segment of elderly population around the world suffer from chronic knee pain which can really be debilitating. Imagine doing your daily activities at a slower pace since chronic knee pain makes you squirm in pain. Whereas running, climbing stairs or running were just part of a person’s routine, with chronic knee pain it can become a very daunting task. For the elderly, chronic knee pain can be caused by arthritis which can be very painful and indicated by redness and swelling in the knees. Chronic knee pain can also be caused by degenarative arthritis since the bones end up rubbing against each other. There are numerous probable sources of chronic knee pain that only a doctor can diagnose clearly. Nonetheless, affected people are searching for chronic knee pain remedies so they can live productively. Mayo Clinic, a non-profit medical organization suggests some measures that can possibly reduce chronic knee pain. The main purpose however is to lessen the pain and swelling so the afflicted person can at least perform daily routines such as walking. The following advice are useful but not intended as substitute for medical advice.

1. Medication- Chronic knee pain originates from pain and inflammation. Majority of doctors prescribe non-steroidal anti-inflammatory drugs (NSAIDs) which can be bought without a prescription. There are some orthopaedic specialists who recommend a COX-2 inhibitor which is more potent yet less irritating to the stomach. These medicines are expensive and taken only for a short time. Visiting a doctor first is always better than self-medication when it comes to chronic knee pain.

2. Physical Therapy- A lot of people with chronic knee pain derive benefits from physical therapy. Aside from treating the affected area, several activities would be undertaken by the patient to build stronger leg muscles. Some weight resistance exercises for quadriceps can help build stronger muscles thereby reducing the load on the knees. If a person has a sports activity which can worsen chronic knee pain, then the doctor may advise him to shift into a more suitable sports activity.Although many people find exercise hard to do especially when in pain, this method would be the key to healing.

Overcoming chronic knee pain is not that difficult especially when the patient follows doctor’s advice. Shedding some pounds is also recommended so that knees won’t bear the load of your weight all the time.

A useful guide to basic knee pain causes

Daily, a large number of individuals all over the world suffer from knee pain. These people usually find walking or climbing stairs very difficult which greatly limits their mobility in performing daily tasks. Typically,elderly people experience knee pain since their knees become weak as they grow older. Having said that, younger people or adults can still have the same conditions since knee pain causes can be traced to many sources. In general, people use their knees for a range of movements such as running, climbing, and crawling. As years go by, the knees disintegrate due to normal wear and tear but other knee pain causes can also make the situation more difficult. It would be valuable to understand that the knee is a hinge joint formed by two bones- the femur and tibia. Four important ligaments hold the knees together which is surrounded by the synovium. The cartilage is protected by a thick fluid known as the synovium. Likewise, the outer layer of the synovium protects and supports the joint. A good understanding of the knee’s anatomy can guide you in understanding the following knee pain causes.

Rheumatoid arthritis -One of the usual knee pain causes affecting the elderly. This condition ensues when the body’s own immune system works against its own joints. The white blood cells accumulate in the synovium causing inflammation. This leads to redness, swelling, and pain especially after waking up in the morning. As the condition worsens, the cartilage becomes eroded which can really be debilitating.

Osteoarthritis The second leading reason for knee pain causes. As a result of the cartilage breakdown, the bones begin to rub one another that results to pain. The result is swelling and loss of motion. There’s also the likelihood of having a bone deformity later as year go by. Small bone spurs slowly develop along joint edges which is one of the painful knee causes in this condition.

The above mentioned are just some of the common knee pain causes but there are other sources of knee pain too. The knee pain causes can be a symptom of something more serious depending on the pain’s location in the knee. Other knee pain causes can be bursitis, softening of the patella or Bakers cysts. Previous injuries or infections can also be knee pain causes that must be attended by a medical specialist.

A guide to several knee pain relief and treatment

Every year,the percentage of people suffering from arthritis constantly rises. Medical experts are tracing the probable causes as patients complain of several symptoms such as redness, swelling, pain , inflammation and stiffness of joints especially in the morning. In the past decades, only the elderly are searching for knee pain relief as commonly caused by rheumatoid arthritis or osteoarthritis. In these days, even young adults and children acquire juvenile arthritis. Several probable causes are mentioned like heredity, excessive use of joints, gout, overweight, unhealthy food choices and previous trauma. Regardless what the cause maybe, people with arthritis are only interested in finding an effective knee pain relief. The pain is severe and restricts a persons mobility which is why medical experts are coming up with various knee pain relief and treatment. The following discussion provides an overview of several knee pain relief and treatment options.

Medication Typically, some doctors prescribe non-steroidal anti-inflammatory drugs (NSAIDs) which can be bought without a prescription. Some orthopaedic specialists suggest a COX-2 inhibitor which is more potent but less irritating to the stomach. These medicines are costly and must taken only for a short period. It is always best to consult a doctor first before taking any medication.

Physical Therapy A large percentage of individuals with chronic knee pain find physical therapy very helpful. Aside from tteatment of the affected area, several exercises must be executed by the patient to develop stronger leg muscles. Various weight resistance exercises for quadriceps would build strengthen muscles thereby reducing the load on the knees. If a person has a sports activity that would delay knee pain relief and treatment , the patient is advised to shift into other sports like swimming or cycling.

Assistive devices There are many available assistive devices that can be used for knee pain relief. Using canes or walkers assist a person to become more mobile thereby enabling him to perform normal activities. Arch supports can shift the pressure away from the side of the knee which makes this an excellent knee pain relief.

In some cases where an individual has explored many options but pain is still present, surgery would be the alternative. Nevertheless, seeing a specialist must be the first step to healing.