Knee Inflammation after a Marathon
"I suffered from inflammation in my right knee after running a marathon. What can I do to strengthen my legs and prevent the injury from occurring again?" - LY, Singapore
Knee pain is a common ailment amongst long distance runners. In most instances, knee injuries sustained from running stem from chronic overload and muscular imbalances and can result in knee inflammation.
Examples include iliotibial band friction syndrome (ITBFS) and patellofemoral pain syndrome (PFPS). Stretching tight and shortened muscles and strengthening the appropriate weaker, inhibited muscles are key to rehabilitation of the knee and prevention of further injuries.
It is very common to find a weak glutes medius and tight ITB in runners with ITBFS or PFPS. To strengthen the gluteus medius, single leg bridging or single leg raises in quadruped position can be performed. For tight ITB, you can use a foam roller or a tennis ball placed under the ITB and roll up and down along it for 3- 5 minutes to release the ITB.
You may also want to consult a sports physician or physiotherapist for a gait analysis to determine the cause of your knee pain and to correct your running gait so as to prevent recurrence of the injury.
15 Popular Articles That You May Find Interesting
- What is Symphysis Pubis Dysfunction (SPD)
- The Best Exercises for Trochanteric Bursitis
- Waking up with neck pain? Try this.
- Slipped disc – Do’s and don’ts
- Sacroiliac Joint Pain or Posterior Pelvic Pain in Pregnant Women
- Cobb Angle and Scoliosis
- Maybe it’s not Plantarfasciitis but Heel Fat Pad Syndrome
- Snapping Ankle
- Nerve Stretches
- Multifidus – Smallest Yet Most Powerful Muscle
- Better to Break a Bone Than to Tear a Ligament or Tendon
- What to do when your back hurts so much that you can’t get out of bed?
- How do I know if I have scoliosis?
- How to prevent ankle sprains from happening … again
- Why is my MCL strain not getting better? Because it is Pes Ancerinus Tendinitis.