Modern Athlete Magazine Issue 126, January 2020 | Page 49

COACHING
BODY SCIENCE
Runner’s Knee
Patellofemoral pain is a very common condition. In fact, this pain around
or under the kneecap is so common among runners, that it has earned
the alternative name, Runner’s Knee. Here are the causes and treatments
you should know about. – BY ERNEST COOPER, BIOMECHANIST
R
unner’s Knee pain is usually felt during walking, running, squatting and stair climbing,
and is often worse when walking or running downhill. Adolescents and young adults tend
to be more prone to Runner’s Knee than older adults, and females are at greater risk
than males. Runner’s Knee has a number of causes:
• Training overload: When starting with a running programme, or advancing a current
programme, it is very important to progress gradually. A sudden increase in running distance
to become accustomed to the load they experience. Novice runners, in particular, are at risk of
wanting to do “too much, too soon.”
• Muscular weakness: The hip muscles, in particular the gluteal muscles, control hip motion
during the single leg stance. These muscles need to be strong enough to prevent the pelvis
dropping to one side and the thigh shifting inwards. Meanwhile, strong thigh muscles
(quadriceps) are needed to provide support around the kneecap. People suffering from
Runner’s Knee often have weak quadriceps, and strengthening programmes that focus on
both the hip and thigh muscles have been shown to decrease pain and improve function.
• Running mechanics:
parts of the body, which can lead to certain types of injuries. Over-striding (making contact
with the ground too far in front of the body) changes the impact forces that a runner
experiences in such a way that it places increased load on the knee. If the pelvis drops to one
side on landing, and the thigh collapses or twists inwards, this leads to a change in the
alignment of the kneecap and thigh bone, which increases the pressure between bones in the
knee and is one of the mechanical features of Runner’s Knee.
So, in addition to strengthening the muscles around the hip and knee, it may be necessary
to analyse your running mechanics and then make changes to running technique as part of
the treatment for Runner’s Knee. Excessive pronation (where the foot rolls inwards) can also
contribute to knee pain. The knee is therefore often the victim of what happens above (at the
hip) or below (at the foot).
B
efore I get into the actual resolutions, let’s consider who makes the
nutritional decisions in most households. The main caregiver in a family,
usually the mother, needs to be energetic and organised to make healthy
eating happen consistently within the family. Therefore, the impact of a
mother’s health on the household diet cannot be overstated, according to research.
When the main caregiver is sick, tired or unmotivated, the household diet tends to
slide.
to gain 5kg or more over a two-year period, according to a study done in Spain.
The researchers analysed the sleeping patterns and body measurements of over
3500 people aged 60 and older, and found the optimal sleep duration for weight
maintenance in this group appeared to be seven hours. So don’t compromise on
your sleep! Right, now let’s get to a few basic nutritional tips that you can turn into
resolutions:
RESOLUTION 1: DROP THE JUICE FOR MILK
Since Runner’s Knee may be experienced due to several causes, and
each cause is treated in a different manner, every athlete should be
managed as an individual. For this reason it is imperative that runners
root of the problem and prescribe the appropriate course of action.
About the Author
Ernest is a biomechanical, video, and running gait analyst at the
High Performance Centre (HPC) of the University of Pretoria.
• Sauces are dangerous: A single squirt from a tartar sauce bottle contains
about 500kJ. You would need to run at full pace for about 15 minutes to burn
this off. On top of this, a take-away burger and chips will often have two or
more sauces. You do the maths!
• Portion size: One large portion of chips is too much food for any one person.
Half this amount is much more reasonable and half the fat and calories.
• Preparation is important: Sweet and sour pork is prepared by coating high-
‘sweet’ bit). That’s why it’s so energy-dense. Always ask how your food is
cooked so you know where the hidden energy is.
RESOLUTION 3: BEWARE THE LOW-FAT TEMPTATION
If a food product is ‘low-fat,’ you probably eat more. Various studies have shown
that when people see a food labelled ‘low-fat’, they tend to dish up around 25% to
30% more, usually because they often assume the energy (kilojoules) content of
a food is much less in foods labelled ‘low-fat. So be careful of making that mistake
this year!
Research has found if you replace your morning juice with a glass of fat-free milk,
you will manage your weight better. The study found that a glass of skim milk with
your toast or breakfast cereal reduces mid-morning munchies more than a glass of
juice. In fact, milk-drinkers ate 10% less food four hours after breakfast than those
who drank juice for breakfast.
RESOLUTION 2: AVOID THE TAKE-AWAY TRAP
If you tend to be a convenience connoisseur, try keeping these three easy tips in
mind:
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