knee problems

ive had knee problems since i was in 8th grade running xc…and ive ran through this pain during this years xc…which means im a freshmen…i also played basketball for my skool…ive checked out my knee and i haf runners knee…which is the overuse of the knee…ive also taken ibu profeun for my knee…ive stopped a while ago…and while i run short distances for track…it doesnt hurt…buh last week…i ran 2 miles and i started feeling pains again…wut is wrong?! i also dont understand why my friends…hoo also ahve done xc and basketball and track doesnt haf this problem…

Runner’s knee is not an overuse injury, it is an injury caused by repetitive loading of the knee in a faulty posture or alignment. Your friend doesn’t have the same posture as you do so he doesn’t have knee problems. You can easily verify this by looking at your feet and knees, they should both be pointing straight ahead as you run or stand (note: this is a simplification).

Try these two exercises or stretches, whatever you want to call them, before and after you run (follow the instructions very carefully and have someone see if you are doing them correctly):

  1. Runner’s stretch
  • Kneel down with your knee touching the heel of front foot.
  • Curl the toes of your back foot under, readying to stand.
  • Place hands on the floor on each side of the front foot and stand up. (If you can’t reach the floor, place hands on a chair directly over your front foot.)
  • Tighten your thighs and try to roll your hips forward to place the arch in your low back.
  • Hold position for 1 minute and repeat on other side.
  1. Downward dog (this one is used in yoga, not sure what it is called)
  • Start on your hands and knees.
  • Curl the toes of your feet under, readying to stand.
  • Lift your knees off the floor into the piked position. Your goal is to pull your upper body through your arms toward the floor. Your heels do NOT have to be on the floor, though they should be pointing straight ahead.
  • Try to roll your hips forward, placing an arch in your low spine.
  • Tighten your thighs, extending your knees (while maintaining arch in low back).
  • Hold for 1 minute.

Also ice massage the knee after your workouts for 5-10 minutes.

What? An overuse injury is, by definition, an injury incurred from repetitive stress on tissues of the body (from alignment problems, repeated collisions, tightness, etc.).

Ok, it depends on the definition you want to use :smiley: What I meant was that the stress (running in this case) itself isn’t the cause.

I think what you mean is that poor structure/function is the cause and the stress to the knee is the effect.

Ok, I understand what you where saying now.