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Specific Stretches Offer Relief for Runner’s Knee
Call it That, Chondromalacia, or Patello-Femoral Syndrome; It’s a Painful Sports Injury
Runner’s knee also technically called chondromalacia or patello-femoral syndrome is a major complaint among athletes, and runners in particular. According to Syntex Laboratories, this sports injury is responsible for up to 50% of all overuse injuries.
It’s often treated with surgery, medicine, and forms of physical therapy. Some yoga-type poses or stretching are in this last category and are more affordable and can be done at home.
All runners should keep a flexibility routine in their training plan anyway; it will help to avoid injuries and improve overall athletic performance. To complicate things, we lose flexibility as we move up in age groups. Sad but true. When runner’s knee strikes despite our best intentions, these specific 5 stretches may help.
Single quadriceps stretch.
This is the one illustrated above. Begin by standing and setting one hand on a counter top to maintain balance. Now bend your opposite leg, grabbing your ankle with your free hand.
Next pull up gently and back. Stop increasing the pull when the muscle begins to tighten but before pain sets in. Hold it for at least 60 seconds with constant pressure.
Sitting hamstring stretch.
Begin by sitting on the floor. Keep one leg stretched straight out and the the other one bent so that the bottom of the foot lightly touches the knee of the outstretched leg.
Keep your back straight while leaning forward reaching toward your toes. Hold your ankles or your toe tips if you can. Maintain for a minimum of 60 seconds.
Static quadriceps stretch.
Sit on the floor with one leg outstretched and the other bent at an angle with the sole of the foot on the floor. Place a rolled up towel or pillow under the knee of the outstretched leg.
Push the thigh into the floor so that the toes raise. Bend the toes towards the body and hold the pose for 5 to 10 seconds.
The Hovering “T” stretch.
Again, begin by sitting on the floor with your favorite one leg outstretched and the other unfavored one bent, with the sole of your foot on the floor.
Maintain an ankle weight on your outstretched leg, close to your ankle. Start with a light one; 2 pounds works well. Keeping the leg straight, lift it one foot off the floor and draw an imaginary letter “T” with the outstretched toes. Repeat.
Sitting hamstring stretch.
Start by sitting on the floor with one leg outstretched and the the other bent so that the foot touches the knee of the outstretched leg.
Keeping the back straight, lean forward and reach toward the toes. Hold it for a minimum of 10 seconds.
If you find yourself among the afflicted, give these home remedies a try. Sure, you might have to go to a sports medicine specialist depending on your injury level, but stretching is always a good idea.
Do you have any experience or tips for the relief of runner’ knee? Share your info with our readers in the comment section below!
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