Chondromalacia (Runners Knee) and Iliotibial Band Syndrome (I-T), pain runners. Cross training is a key sports injury prevention aid

Orthopedic RN David Holt, author of two running books explains:

Chondromalacia (Runners Knee) and Iliotibial Band Syndrome (I-T)...Knee Injury advice

My running links.

Bicycle for cross training and chondromalacia prevention
Weight Training for runners as Cross / Resistance Training
Calf Muscle Strains and Achilles Tendinitis, prevention and treatment
Running & Sports Injury Prevention
Sport Injuries Treatment

Chondromalacia or Runners Knee

Chondromalacia is sport injuries creepy pain...it moves up on you very slowly.

	CHONDROMALACIA...Runners Knee
Symptoms - pain 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 Patellaís 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, or 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 cam¨
bers; run on a variety of soft surfaces; try pointing the toe
slightly to keep the kneecap in position. Avoid downhills. Re¨
duce the cycling element of your training, or go higher ca¨
dence with lower resistance. Do a complete warmup including
quadriceps strengthening exercises; donít 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 donít risk your intestines unless
youíre 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--donít use this
device as an excuse to avoid quad exercises and stretching.
 

A less subtle Sports injury, I-T band syndrome can result from one run on sloped or cambered surfaces.

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 predis¨
pose 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, donít do stair climbing
in rehab. 
Remember the top end of the band--It can cause problems,
too. 



Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Weight Training for runners as Cross / Resistance Training
Bicycle for cross training and chondromalacia prevention
Calf Muscle Strains and Achilles Tendinitis, prevention and treatment
David Holts Homepage--best route to reach training or diet advice.
Sarcomere--muscle contraction unit
Half marathon training 3rd element...VO2 max and peaking
5k training and racing...the first of five pages for the 5k runner
David Holt's second running book: 10K & 5K Running, Training and Racing.
10k training...mileage and strength and access to four other parts of 10k training
10 mile distance running world record essay
VO2 Maximum Training: Short Intervals for all distance runners...5k, 10k, half marathon to marathon
Recreational running: 5k racing on low mileage, 15-25 week preparation for race, or public safety fitness test
Altitude Running Training and Racing
Dr Pributs Sports Injuries page...running injuries
I-T band page...by Stryker
Hill training and running at VO2 max pace...typically 2 mile to 5k race pace
Links to more of David Holt's Distance Running, Training and Racing advice

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Running Dialogue">Running Dialogue at barnesandnoble.com
Buy Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson Today! ">Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.
This page is...Chondromalacia (Runners Knee) and Iliotibial Band Syndrome (I-T), pain runners. Cross training is a key sports injury prevention aid.