Runner’s Knee: Causes, Diagnosis and Treatment | Sandhi Sudha

 

The first thing you need to know about ‘runner’s knee’ is that unlike its name, it can happen to anyone, not just runners. Runner’s knee refers to pain in the front, or anterior, part of the knee often due to an abnormality of the patellofemoral joint. The patellofemoral joint is where the patella (kneecap) slides along the femur when you move your knee. It is the most common running-related injury as well as a common problem in many other sports. This condition is medically known as patellofemoral pain syndrome.

While there may be many underlying causes of runner’s knee, the primary symptom is pain at front of the knee, around or behind the kneecap, especially during movements like running or squatting, or with prolonged sitting. It commonly occurs in people who repetitively stress the patellofemoral joint through sports that involve running.

What are the causes of Runner’s knee?

1.     Overuse of the Knee Joint

Bending your knee over and over again or performing high-stress exercises like squats or lunges can put excess stress on the tissues around the kneecap.

2.     Injury

Any direct hit or a fall to the knee can be the cause for Runner's knee.

3.     Nonalignment of Bones

If the bones from your hips to your ankles are aligned incorrectly, it can put too much pressure on the kneecaps. It causes friction in the knee joint which can trigger pain.

4.     Flat feet

If the arches on the foot are fallen or flat it can affect the way one walks which can lead to knee pain.

5.     Weak thigh muscles

If the thigh muscles are weak then it does not provide the proper support to the kneecap. The lack of proper support triggers unnecessary movement of the knee cap which causes knee pain.

6.     Arthritis

Arthritis causes the formation of extra fluids in the knee. This causes inflammation and swelling of the knee.

How is Runner's knee diagnosed?

Runner’s knee can be diagnosed by a certified physician, typically by taking a look at the patient’s x-ray.

How is Runner’s knee treated?

Generally, Runner's Knee tends to treat itself after a certain amount of time and a few treatment methods. To relieve the pain in the knee and to facilitate a quick recovery, the following treatment methods are used:

Rest - It is best to provide rest to the knee joint. Any exercises that affect the knee or put a strain on it should be avoided. Repetitive bending of the knee should be avoided as well.

Applying Ice - Applying ice to the knee joint to reduce pain and swelling can provide relief. This process can be repeated as many times as required until the pain is relieved.

Compressing the knee - Tightly wrapping a bandage or any cloth around the knee to restrict swelling can relieve the pain.

Elevating the knee - The knee should be elevated on a pillow or a plank to prevent further swelling.

The above-mentioned method is called RICE treatment. It can help treat Runner's knee by effectively reducing the swelling and providing relief from pain.

Massage

Generally, as with many sports injuries, a good massage can bring a lot of benefits. Make sure you massage your knees regularly using a good massage oil. A good option is Sandhi Sudha Ayurvedic oil. This oil is packed with pain relieving herbs that can help you get rid of the pain in your knees as well as bring down the inflammation in the area. Sandhi Sudha is the perfect massage oil, not just for arthritis sufferers but for sports related muscle and joint pains as well. So, don’t forget to massage your knees with SandhiSudha Oil.

For more information, please visit https://www.sandhisudha.com/

5 Tips To Treat Your Knee Pain At Home

 

Most people suffer from knee pain, at one point or another, irrespective of their age, gender or profession. Nearly half the population is likely to develop osteoarthritis by the age of 85 years. The stress that we put every day on the knee joint leads to regular wear and tear that causes damage to a healthy joint. A combination of these factors causes knee pain which can be quite a frustrating thing to deal with especially when even simple movements such as crossing your legs become an excruciating task.

Here’s how you can treat your knee pain at home:

1.     Strengthen your knee muscles

The following are some strengthening exercises for you to try:

●      Straighten and raise a leg while sitting or lying down.

●      Put one foot up on a step, then the other before stepping down.

●      Repeat the step-ups for a few minutes.

●      Sit down on a chair for a minute before standing and sitting down again.

●      Do these in a controlled manner without any support.

2.     Maintain a healthy diet

A very common reason for excess weight or obesity is knee joint pain. Thus, it is extremely important to eat well and maintain a healthy weight. Stay away from processed food and artificial drinks and and follow a diet that is high in fresh vegetables, fruits, and fibre and low in meat, animal fat, and other saturated fats.

3.     Ginger

Ginger contains anti-inflammatory compounds that reduce swelling on the knee along with the pain. Brew ginger in hot water, along with a little honey and lemon. Drink 2- 3 cups a day until the pain is relieved. Grate one inch of ginger and let it boil for 10 minutes in 1 cup water. Strain this decoction and add a little honey and lemon to it before drinking.

4.     Turmeric

It has been found that turmeric root may slow down the progression of rheumatoid arthritis, which is one of the main causes of knee pain. Curcumin is an anti-inflammatory chemical found in turmeric, also containing antioxidant properties. Boil ½ teaspoon of ground ginger and ½ teaspoon turmeric in a cup of water for 10 minutes. Strain and add honey for taste. Drink this concoction twice a day. Or boil a teaspoon of turmeric powder in a glass of milk. Add honey to sweeten the brew and drink once a day. Turmeric contains blood-thinning properties so if you’re on blood-thinner medication, do not take this remedy regularly.

5.     Lemon

Lemon is an effective remedy for relieving knee pain due to its many benefits. For example, citric acid in lemons lowers uric acid in your body which leads to some types of arthritis. Lemon also contains anti-inflammatory properties which help in reducing inflammation, pain, and swelling that can develop into knee pain.

There are many ways you can use lemon to facilitate knee pain relief. You can use lemon peels (wrapped in cotton cloth) dipped in warm sesame oil and place them on the affected knee. Repeat twice a day until the pain eases. Or you can consume lemon tea or lemon mixed with water.

These temporary solutions are all well and good but for a more permanent solution to relieve your knee pain, we recommend you use Sandhi Sudha. Sandhi Sudha is an ayurvedic knee pain oil that can relieve any type of knee pain. With years of trust, it is India’s first choice for joint pain relief. It is packed with potent analgesic herbs that tackle the root cause of the pain. Massage your knee with Sandhi Sudha twice a day. This will provide gentle warmth to the area. After a few weeks of regular use, the pain will be relieved completely.

For more information, please visit https://www.sandhisudha.com/