Overuse knee syndromes is a term that is used to cover iliotibial band syndrome (runner’s knee), patellar tendonitis (jumper’s knee), patellofemoral joint pain (anterior knee pain) and quadriceps tendonitis. All of these conditions are characterized by pain in the knee joint, which is not related to a specific injury.
Iliotibial band syndrome is typified by an ache on the lateral (outside) part of the knee, usually above the joint, and experienced when the knee is bent. The ache of patellofemoral joint pain is felt around the patella (kneecap). The pain of quadriceps tendonitis is felt above the kneecap, while that of patella tendonitis is felt below it. This pain of patella tendonitis is most felt after landing from a jump.
Most overuse knee syndromes can be prevented by working out. Developing muscle strength and flexibility before engaging in sporting activities. These conditioning exercises should be done for at least one month before the sporting season.
Warming up before engaging in the actual sporting activity that can prevent overuse knee syndromes. This can be as simple as jogging for 10 minutes and stretching to prime the muscles by loosening them and increasing their blood supply.
Cooling down after the sporting activity should also be done to help the muscles and tendons return to their resting state. This can be done by walking for 5 minutes and stretching the knee muscles, while they are still warm from the exercise session.
Wearing appropriate sporting shoes with arch and outer supports can also help prevent overuse knee syndromes. Protective gear like kneepads should also be worn when playing games like volleyball.
Written by: Marian Kim, FizzNiche Staff WriterSharing is Caring!