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5 Tips to Prevent Runner's Knee—Bellevue Healthcare Experts

Bellevue Healthcare Activities that involve jumping, running or continuous bending of the legs can eventually take their toll on the joints, particularly the knee. In providing Bellevue with health care, physical therapy, surgery and sports medicine, the experts at Bellevue Bone and Joint Physicians (BBJP) know that prevention is a vital key to limiting such injuries.

Patellofemoral Pain Syndrome (PFPS), or “Runner’s Knee,” is a common running injury related to the overuse of the knee. A number of factors can contribute to this relatively painful condition including dislocation, injury, strained tendons, muscle imbalance, inadequate stretching and misalignment of the kneecap. Taking necessary precautions and preventative action can go a long way in limiting the damaging effects on the knee. These can include:

1. Proper Footwear—Be sure to use shoes that fit properly, are in good condition and possess good shock absorption. If flatfooted, use shoe inserts or other options to provide necessary protection and adequate arch support.

2. Timely Stretching—Keep the muscles supporting the knee flexible and healthy by stretching both before and after exercise.

3. Don’t Overdo It—Avoid sudden changes in intensity or duration of your exercise routine. Don’t increase running mileage by more than 10% in one week.

4. Running Surface—If possible, try to run on smooth, flat surfaces that are relatively soft.

5. Watch Your Weight—If you are excessively overweight, other forms of losing the pounds may need to be pursued first, in order to avoid negatively over-straining the knees by running.

The knees can endure tremendous strain and pressure, but they are not indestructible. Eating properly, having a balanced program of exercise and taking preventative action can make all the difference in promoting good Bellevue health care. Contact the professionals at Bellevue Bone and Joint Physicians to help you achieve your goal, while still giving your bones and joints the protection they need.