Chondromalacia (Runners Knee) and Iliotibial Band Syndrome (I-T)...
By
David Holt
of
David Holt
Chondromalacia or Runners Knee
Chondromalacia is sport injuries creepy pain...it moves up on you very slowly.
CHONDROMALACIA...Runners Knee
SymptomsPain
or tenderness
close to or under the patellar or knee cap at the
front or side of the knee. Pain is gradual, increases over several weeks, usually
in one leg. The Patella's cartilage--under the
kneecap--wears away; it becomes sandpaper like, often
makes a grinding sound as it no longer rides smoothly
over the knee. Causes
- Running on a camber--the slope at the side of the road,
- if a large part of mileage is across the slope of a hill
- long runs
- not warming
up properly
-
tight, weak or fatigued
quadriceps
- tight, overly strong hamstrings
-
kneeling
- going up and
down
stairs or hills
- sitting still for long
periods
- cycling
- overpronation.
- And sorry people...running too
hard, or too much, too early (in the training cycle).
- Rushed
morning or lunch-time runs with? out a warmup can
cause it.
Prevention - Stabilize the
foot with well-fitting shoes
- use foam, heel and or
arch supports to improve fit.
- Avoid cambers. run on a
variety of soft surfaces
- try pointing the toe slightly to keep the
kneecap in position.
- Avoid downhills.
- Reduce the cycling element
of your training, or go higher cadence with lower resistance.
- Do a complete warmup including quadriceps strengthening exercises
-
don't allow the quads to get more than
50 percent stronger than the hamstrings. Stretch the hamstrings,
quads and calves
- Avoid deep knee bends.
Treatment
Run
if you catch the problem early experiment with the above
to find the cause. High intake of vitamin C may help. Aspirin three
time a day for three months can block cartilage breakdown, but
don't risk your intestines unless you're
also going to find the cause. Seek
medical advice. X-rays may be needed to check the wear
of the joint surfaces. When swelling is down, strengthen the
quads. Orthotics may help. Swim or pool run. A rubber sleeve
with a hole for the kneecap helps many--don. t use this
device as an excuse to avoid quad exercises and stretching.
Iliotibial Band Syndrome...I-T Band Syndrome.
Sometimes spelled Ileotibial, this syndrome is simply a pain on the outside of the knee. Except that the pain may show itself anywhere up to the hip.
ILIOTIBIAL
BAND SYNDROME or I-T SYNDROME.
Pain
on the outer side of the knee Symptoms
- pain usually increases gradually on a run; it may cease
afterwards.
Cause
This strong band goes from the muscle at the out? side
and front of the pelvis (tensor facia latae muscle), down the
thigh to insert at the shin. Where it passes by the knee, cushioning
small sacs of fluid stop it rubbing against the bone.
The sacs or the band may become inflamed - typically by:
- running
down hills
- a
change in surface or training
- excessive
foot movements
- running
on cambered surfaces
- bow
legs
- overpronation
-
worn
out shoes
- worn
out body--(overtraining) tightness
in the band
- unequal
quad strength, or leg length differences predispose
you to I-T.
Prevention
- Make changes in the type of training slowly. Avoid
hill reps on a camber
- avoid tight bends. Do the I-T stretches
-
and stretch the other major muscles.
Strengthen the
weak quad with straight leg raises and leg extensions. Podiatrist
to check if a special insert for the shoes would help.
Treatment
Attack the cause, but back off the mileage and take
anti-inflammatory drugs. ICE it often. Cortisone may help relieve
the bursa; or the inflamed area can be removed. To
decrease both types of knee insult, don't do stair climbing
in rehab.
Remember the top end of the band--It can cause problems,
too.
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