Runner’s Knee – How to Get Rid of the Pain?

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• Runners knee or Patellofemoral pain syndrome
  (PFPS) is a common condition experienced by many
  runners at some point in their training. The pain
  mostly occurs when the patella or the knee cap
  rubs against the femurs lower attachment. PFPS
  also occurs when the cartilage beneath the knee
  cap wears down.
• Fast Facts on Runners Knee (PFPS)
• Runners knee affects a lot of runners. But, many
  people who never run can also develop runners
  knee.
• Squatting, lifting heavy boxes, or reaching to
  lower shelves irritates your knee, thus
  increasing the risk of developing runners knee.
• Wearing appropriate shoes and orthotics in your
  shoes can help alleviate knee pain while walking,
  running, and during the workout.
• Playing sports on hard surfaces can develop
  runners knee over time.
• Women are more prone to developing runners knee
  compared to men.
• Runners knee can get treated easily with the
  help of a physiotherapist and expert guidance of
  your orthopedic surgeon.

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• Rules to Prevent Runners Knee
• Regular running, workout at the gym, going
  downstairs, and climbing upstairs are a few daily
  activities that could possibly result in causing
  knee pain. Also, one must understand that any
  underlying health condition in the spine, hip, or
  joints can cause knee pain.
• The Alpha Hospital has been one of the
  most-accomplished and touted Orthopedic doctor in
  Wakad, Pune. To prevent the runners knee, we
  have curated some important rules to address the
  problem.

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• Rule 1 Never skip the warm-up.
• While at the gym, instead of jumping straight on
  the vigorous workout, consider warming up a few
  dynamic stretches. Experts suggest increasing the
  intensity of any workout session gradually.
• It prevents overusing or wearing down of the
  muscles. After the workout, perform some recovery
  and static stretches to alleviate any muscle
  soreness and enhance your mobility.

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• Rule 2 Wear proper shoes
• Your foot needs the right kind of support to run,
  walk, or climb. Running shoes should be replaced
  after a few months of regular usage. Again, every
  individuals choice varies depending on the
  structure of their arches and foot. For instance,
  if you are someone with flat feet, your arches
  will be less prominent than someone who got more
  pronounced arches.
• Visit a sports accessories store where a
  professional can help you find the right pair of
  shoes as per your comfort and needs.

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• Rule 3 Cross-Training Cardio
• Add a few back, abdominal, and hip strengthening
  exercises to offer support to your knees. Also,
  pay attention to the rough and raised surfaces
  because overextension due to a fall can cause
  severe injury to your knees.
• Consider working out on softer surfaces such as
  dirt trails and rubber tracks instead of concrete
  pavements.

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• At Alpha Hospital, we have the best medical team
  to resolve all kinds of orthopaedic concerns,
  including knee replacement surgery in Wakad Pune.
  To learn more about our treatments, therapies,
  and programs, you can book your appointment
  today.
• Thank You