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Tips for dealing with runners knee and low back pain
The fact is that no matter what your age or your physical condition, if you
exercise or participate in sports regularly you are going to have to endure a
few aches and pains along the way. And in our work as personal athletic
trainers, we hear about many injuries that our clients are dealing with and need
help with.
Two of the most common we are asked about are runners knee
and low back pain, as both of these injuries can cause someone to re-consider
whether or not they need to seek medical attention or even cease physical
activity at least for some time. Here are a few suggestions about how to deal
with these injuries on your own – but please be advised that no doctor was
consulted on these treatments and self diagnosis isn’t always the best way to
deal with pain.
Runners Knee
What is it: There is a groove in
your knee that you knee cap is supposed to slide smoothly in. When it doesn’t
stay in that groove, pain is felt around the knee cap. The pain is most evident
when you sit for long periods of time or walk up or down stairs.
Causes:
A muscular imbalance in the quadriceps muscles (front of the leg). There are
four major muscles in the quads and for some reason (and there are many reasons
that can cause this), one muscle is weaker than the others. This causes the knee
cap to slide improperly.
Treatments: Depending on the severity of the
case, a doctor should probably be consulted. There are a lot of things that can
cause knee pain and none of them should be taken lightly. However, many times, a
simple exercise can cure or
prevent knee pain. While doing a squat, on the first set, turn your toes inside
but be sure to keep your knee over your toes. This strengthens the outside quad
muscles. On the next set, turn your toe to the outside; this will strengthen the
inside of the quads. On the final set, keep your toes straight ahead; this
strengthens all the muscles equally. If you do this for about two weeks every
other day, your knee pain might eventually go away.
Lower Back
Pain
Causes: Pain in the lower back can be caused by many different
things; usually it is because of a lack of core body strength. New clients
usually experience the most back pain because of the stress on the back when our
instructors are training clients with new exercises. The body (back) is being
put in a position that it isn’t used to being put in, and weakness in the back
(or core body) can cause pain. Our trainers most often hear client’s reports
back pain when they are performing Squats and Leg Raises.
Treatments:
Usually, if the client just continues to do the exercise over a period of a week
or two, the core body will get stronger and the pain will disappear on its own.
However, do not push through back pain. Listen to your body. Ask your trainer
how to modify the exercise if you are experiencing pain and they will adjust the
range of motion which usually decreases the intensity of the pain, while still
working your muscles.
Tom Kalka is the President of Custom Fitness
Concepts, a Virginia based exercise company specializing in
outdoor fitness boot camps. Sign up for a free class today and learn find out
more about how a exercise program can help avoid repetitive use injuries like
the ones discussed in this article, as well as help with weight
loss.
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Tags: Exercise/Training : Health / Fitness
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