How to treat and prevent patellofemoral syndrome (knee pain)
The most common injury among runners, patellofemoral pain syndrome , also known as "runner's knee," is characterized by pain around the kneecap. This injury accounts for approximately 19% of all injuries among runners. A quarter of the population suffers or has suffered from knee pain. It's no wonder we often hear the expression that "jogging is hard on the knees." What are the symptoms and causes, and more importantly, how to treat and prevent this injury?
Symptoms
Symptoms of patellofemoral pain syndrome manifest as pain around the kneecap, just below the kneecap. This pain will increase during running and become more intense as training continues and/or the intensity increases. The pain will also be felt more when going downhill or even going up or down stairs.
The causes
The primary cause of patellofemoral pain syndrome is related to misalignment of the kneecap during quadriceps contraction. However, the causes can vary from runner to runner. Uneven running surfaces, poorly fitting running shoes, weak hips and quadriceps, and poor foot biomechanics can also contribute to this common injury.
Treatments and prevention
Depending on the severity of the injury, strengthening and stretching exercises will be the most effective way to treat patellofemoral pain. However, when the first symptoms appear, it's important not to persist and not to run through the pain. If you experience knee pain, give yourself 2-3 days of rest. Gradually resume training, making sure to avoid hills and strenuous intervals. The onset of the injury usually results from a change in your training. Pay attention during your workouts and add strengthening and stretching exercises to your routine.
In addition to strengthening and stretching exercises, wearing knee braces, taping or applying ice also helps to treat knee injuries depending on their severity.
Our compression knee sleeves are designed to help reduce inflammation and promote the healing process of patellofemoral pain syndrome. They provide stabilizing support for the kneecap and keep muscles properly aligned and firmly supported.
We offer a variety of knee braces; the SportMed knee brace, the underwire knee brace for added support, the medicated knee brace that is infused with natural ingredients to relieve chronic pain, and the knee brace with Velcro®-type straps positioned on each side of the knee, allowing for the addition of an adjustable strap that increases stabilization of the patella toward the inside or outside of the knee, depending on your needs.
Our sister company 110% Play Harder also offers a compression knee brace that provides muscle stability but comes with gel pack pockets, also included with the product, for hot/cold therapy. This knee brace offers a great, simple, and mobile recovery solution. This last approach is called RICE (Rest, Ice, Compress & Elevate) therapy.
All of our compression knee sleeves offer great flexibility of movement and are made from the same materials as our compression garments. They are designed to wick away moisture and provide greater comfort than traditional neoprene knee sleeves. They are also shorter, making it easier to find a comfortable fit, regardless of your thigh size!
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