Knee Injuries for Runners
It is almost November. I bet many runners are training harder for the big race coming up: New York City Marathon. We had runner’s workshop at JackRabbit at Columbus Circle and Union Square helping them to prevent from injuries as well as improving their performance!
Some running injuries include body alignment problems and incorrect running forms related to weakened muscle flexibility and power. Today, we are talking about a common problem the runners experience, which is knee injuries. We will also discuss prevention exercise.
One of the most common injuries is Iliotibial Band Syndrome (ITBS), known as Runner’s Knee. Iliotibial band is a thick band of fascia that starts from iliac crest of pelvis to lateral thigh. Repetitive bending motion on knee can cause friction between the bone and fascia, causing inflammation and pain. People with less flexible muscles around pelvis and people who apply weight on outside of the feet tend to suffer from this condition. A similar case is Patellofemoral Pain Syndrome, which a kneecap cause pressure or friction, leading to inflammation and pain. This happens to the people with shorter stride or those whose knees go inward when stepping.
It is hard to describe exercises for alignment fixation and muscle training, since the appropriate menu is different for everyone. However, everyone will benefit from stretching the muscles and soft tissues. Today I will show you an exercise using a foam roller.
Exercise with a Foam Roller
When you feel stiffness in any area, try to roll around it for 1-3 minutes.