Runners’ Knee Problems – Pilates Stabilizes And Prevents

The knee joint is the largest and most complicated joint in the body. Knee is subjected to an enormous workload during any sport activity, especially running. The running motion itself puts a lot of stress to the knee joints, and if there are also anatomical abnormalities and muscle imbalances the stress become higher and often leads overuse injuries. Prevention is most important way to keep away from knee injuries. Focusing on muscular imbalances with Pilates helps knee joints working more efficiently and ergonomically. Pilates also works well as a part of knee rehabilitation by restoring joint function and re-educating correct (all) joints movement patterns.

The most common runner's knee overuse injuries are patellofemoral pain syndrome (runner's knee, chondromalachia) and iliotibial band syndrome (ITB).

Patellofemoral pain syndrome has pain in front of the kneecap and may also include crunching and cracking sound when bending knees. Pain is most severe after hill running. The underlying cause is likely to be either anatomical abnormality (flat feet, foot overpronation, knock-knee, Q-ankle) or deficit of strength and/ or flexibility in the surrounding muscles. Runners who develop patellofemoral pain syndrome have often tight and strong outer quatriceps muscles (vastus lateralis) and weak inner side of quadriceps (vastus medialis). Both of those muscles stabilize kneecap and there has to be balance to provide maximal support and proper function.

Runners frequently underuse glutealis (maximus and medius) muscles. Hip muscle weakness also leads to dysfunction and increases forces on knees and feet while running. It is possible for weak hip abductors to contribute to knee pain since it will cause the femur to rotates inwards by causing patella misalignment (and patellofemoral pain). So, hip mucles are very important role for runner's proper biomechanics as well as knee joint stability and function.

Iliotibial band syndrome (ITB) has pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous. Tightness is felt also outside of knee and pain turns burning or stinging during running especially down-hills and disappears when stop running. Repetitive running motion causes ITB and anatomical abnormalities like foot overpronation and bow-knee increase the tightness of the iliotibial band. The muscle imbalance between weak quadriceps and tight hamstring and iliotibial band (ITB) can also cause the iliotibial band syndrome. Iliotibial band as well as quadriceps and hamstrings muscles function are the first place to provide knee stability.

Pilates is good for knee injury prevention and rehabilitation

Pilates is a good conditioning and cross-training program for runners. Adding Pilates can help runners restore muscular imbalances in the legs by increasing the flexibility of tight hip flexors and hamstrings, strengthen hip adductors, abductors and quadriceps muscles to help keep knee and hip joints more stable. Pilates foundation is about alignment head to toe and it is re-educating the muscles and joints work together by emphasizing body awareness. If you have underlying knee problem like iliotibial band syndrome, the best cure for it is a special ITB-stretching program, but Pilates is still a great addon to balancing your muscles weakness or tightness. It is recommend in Pilates training that instructor focuses on knee joints neural position and full, smooth range of motion. In Pilates leg and hip work the pillow or ball between legs helps the people with patellofemoralis pain syndrome to engage a weak vastus medialis. A specific Pilates program which is designed for your special needs helps you keep your body strong and balanced without injuries and enables you enjoy more of your sports that you love.