You may be one of the people who live by the saying “if you see me running it will be because something is chasing me.” Running is actually a very beneficial activity that can help reduce your risks of developing type II diabetes, heart diseases, obesity, high cholesterol, high blood pressure, and even some forms of cancer.

If you are going to run you have to take precautions so that you do not injure yourself and lose all of the health benefits you were gaining.

Patellofemoral Pain Syndrome

Patellofemoral pain syndrome is caused by the stress that running places on the knees of the person running. People who have this problem experience pain beneath their knee cap or around their knee.

Stage one Patellofemoral pain syndrome will involve the softening of the cartilage that is under the knee joint.

Stage 2 Patellofemoral pain syndrome is when the person loses some of the cartilage in the knee. This is often called arthritis in this stage.

What causes the pain?

A direct injury to the knee from a fall, or from running into something can cause this type of pain. Overusing the knee can also cause this pain. If the movement of your knee where the thigh bone and shin bone connect is not proper while you are running then you are going to have this pain.

Who is most susceptible to runners’ knee?

If you have a weak thigh muscle, then your risk of getting runner’s knee is greater. If you have flat feet your risk of developing runners’ knee is greater. If you do not have good flexibility in your legs then your risk of getting runners’ knee is higher. If you are female, you are more likely to develop runners’ knee.

Preventive Measures

You have surely heard that an ounce of prevention is worth a pound of cure. According to the American Academy of Orthopedic Surgeons, the following precautions can help you to reduce your risks of having runner’s knee.

Staying in shape is the number one recommended prevention. If you put on a few extra pounds, then you add a lot of extra stress to your knees. Keep your weight down, and do not get in the habit of being a couch potato.

Stretching before you run is crucial. You need to do a five minute warm up and then a serious of stretching exercises before you start to run. This is to be done every time you are going to run.

Start small. Do not start your running by trying to run several miles in the beginning. Start running in smaller increments and build yourself up to miles of running.

Wear the right footwear. You need to get proper running shoes that have adequate shock absorption if you want to run and be pain free.

Use the proper form when you run. When a person is running they should be leaning forward slightly and their knees should be bent. If you run on soft surfaces that are pretty smooth and clear of debris you will experience less pain, and always run a zigzag pattern when running up an incline.