How much do you know about running knee?

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Chen, a 29-year-old programmer, has recently become obsessed with running. His previous job of typing at a desk for long periods left him feeling tired all the time, and he often caught the flu during season changes. To relieve work stress and improve his physical fitness, Chen started to engage in running. At first, Chen needed encouragement from a coach to keep running every day, but now he has turned running into an important way to relieve work stress and adjust his state. Wearing his running shoes and going to the gym or an outdoor park to run after work is one of the few moments of relaxation he has each day. However, after several recent runs, Chen noticed a burning and stinging sensation in his knee joints, with the pain being particularly noticeable when going down stairs. After making a diagnosis, the doctor told him that it was typical symptoms of \"runner’s knee\". 　　“\"Runner’s knee\" refers to pain on the outside and front of the knee that results from running, including iliotibial band syndrome (ITBS) and patellofemoral pain syndrome (PFPS). When running, if the posture is incorrect or the running shoes do not fit properly, the repeated high-intensity flexing and extending movements of the knee joints cause the iliotibial band ligaments surrounding the knees to move back and forth repeatedly, resulting in friction and non-infectious inflammation. The main symptom is stinging pain around the knee joints, with the pain intensifying when going down stairs (or running downhill) ； At the same time, when physical activity is excessive and the muscles surrounding the knee joint lack strength, it can lead to problems with the structure of the knee joint, severe wear and tear of the cartilage, and trigger the development of arthritis. 　　“The development of a rehabilitation plan for \"runner’s knee\" primarily depends on the runner’s fitness level and the severity of the pain. First of all, when pain occurs during exercise, the amount of exercise should be reduced, and care should be taken to allow the knee joints to rest and relax ； Secondly, targeted muscle stretching, strengthening exercises, and manual massage can significantly relax the tense muscle groups around the knee joint and relieve pain ； In addition, when running regularly, it is essential to develop proper running habits: warm up thoroughly before running to prevent the knee joints from being subjected to excessive stress due to muscle stiffness. One should also pay attention to their running form, correcting issues such as inner rotation of the thighs and bending of the knees in a timely manner. Based on Xiao Chen’s examination results, the rehabilitation therapist instructed him to perform some simple manual massages and muscle stretching exercises before and after exercising, including relaxing the iliotibial band (lying on the side with knees bent, then lying on the side with legs straight; bending the upper leg and placing it on a cushion, while using the thenar part of the hand to massage the outside of the thigh) ； Stretch the quadriceps (on a mat, with knees together; pull the instep of the same side with the hands, holding the stretch for 15 seconds at a time) ； Squatting against a wall can also help improve knee stability and prevent the development of \"runner’s knee\". Source: Beijing Evening News, December 2, 2021, 10:21