Runner’s Knee and Chiropractic

What is the runner’s knee?

Runner’s knee is a general term that covers several conditions that cause pain at the knee. These conditions include:

  • Patellofemoral pain syndrome – generalised pain at the front of the knee that can be caused by many different issues.
  • Patellar malalignment – misalignment of the patella (kneecap), usually causing pain.
  • Chondromalacia patella – abnormal softening of the cartilage beneath the patella due to improper alignment. This is one of the most common causes of chronic knee pain.
  • Iliotibial band syndrome – irritation of the iliotibial band, usually due to overuse of the knees, causing pain at the lateral part of the knee.

There is a lot of overlap between these conditions, as they all present very similarly and similar things cause them. Therefore, they can be managed similarly, hence why they are all under the umbrella title of runner’s knee.

 

Runner's knee - area of pain

 

Cause and traditional treatment

Runner’s knee can occur by a number of things such as:

  • Trauma to the knee
  • Misalignment of the knee joint
  • Overuse of the knee
  • Flat feet
  • Repetitive stresses from activities such as running, walking, biking, jumping, or sports like football.

It tends to be more common in women than men and is more common in middle age. People who are overweight are more prone to runner’s knee as the extra weight places extra stress on the knee joints.

 

With runner’s knee pain appears around or behind the patella. Pain is also usually worse by activities such as walking, climbing up or downstairs, squatting, kneeling, running, sitting down, or standing up. The knee can also sometimes pop or grind and can swell in some cases. The normal treatment for a runner’s knee includes rest, ice, compression, and anti-inflammatory pain killers. Medical professionals often recommend physical therapy and exercises, and in serious cases, surgery.

 

How can chiropractic help with a runner’s knee?

A large cause of the runner’s knee is a misalignment of the knee joint, causing extra stress to be placed on the muscles, tendons, ligaments, and cartilage in and around the knee. This results in inflammation and pain. Chiropractors can adjust extremities and have a lot of knowledge around how the knee works. They know how best to adjust it, to keep it strong and stable so that it does not get worse during movement. This helps in preventing the runner’s knee from happening or helping it recover if it does happen. Not only does adjusting the knee help prevent and treat runner’s knee, but chiropractors can also adjust the pelvis and the ankle. Runner’s knee doesn’t always have to occur due to dysfunction at the knee. Our bodies are one big system so if there is dysfunction above or below the knee, this too can place extra stress. On the muscle, ligaments, tendons, and cartilage in and around the knee, causing the inflammation to happen.

 

Conclusion

By making sure everything in the leg is aligned, strong, and stable, this allows the knee to be able to do it’s job without excess stress being placed on it. This can prevent not only runner’s knee from happening but other conditions of the knee, ankle, and pelvis, as there is no excess stress in the system, and allows for fast, efficient healing if these conditions ever do come about. As chiropractors are knowledgeable about all parts of the body and how they can work at their best, chiropractors can give lifestyle advice, stretches, and exercises to increase strength and stability in the knee to prevent injuries, or to help them recover if they do occur6.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

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Raising Healthy Children: Tip # 2 How?

By Dr Jennifer Barham-Floreani: How? Take an audit.

Whenever we want to set ourselves a new goal we have to know where we are starting. This allows us to look back in 6 and 12 months time and celebrate how far we have come. It’s hard work being a parent and it’s harder again to a parent who’s committed to healthy habits and rituals. So, it’s important to take stock and appreciate your efforts.

So let’s begin how to audit.

Q: How Much Sugar Do You Each Consume Daily

Without realizing it, most adults and children eat refined sugar for breakfast, lunch and dinner via processed cereals and grains. Most of us consume an average of 53 kg of sugar each year (approximately
29 teaspoons of added and natural sugar each day), and 75 percent comes from the packaged and convenience products we eat and drink.

I’d encourage you to investigate the health risks associated with eating too many sugars (in Lunchbox Solutions I discuss the dangers of sugars and outline what are healthier ways to sweeten recipes, so that’s a great place to start).

There are several reasons should we should avoid sugars, including that they raise our insulin levels. Insulin is a hormone
that our pancreas produces and its main function is taking up blood glucose (sugar) into the cells for energy. High insulin levels are thought to contribute to multiple health issues but for this post where we are focused on raising the health status of our children — let’s keep to three main issues.

Key issues with sugar

1 High insulin levels can depress the immune system weakening our ability to fight disease. This occurs because white blood cells need stacks of vitamin C to kill bacteria and viruses. So our white blood cells work to accumulate
and store vitamin C within the cell. The problem is that vitamin C and glucose have similar chemical structures so they then compete to enter the white blood cells. Guess what happens when we have lots of glucose in our blood from eating lots of foods that contain processed sugars? Glucose wins and our white blood cells become deficient in vitamin C compromising our ability to fight bugs.

2 Too many sugars also upset the integral balance of good and harmful bacteria in the gut. When we consume too many sugars we can create an overgrowth of harmful yeasts and bad bacteria which override our helpful “disease fighting” helpful bacteria — hindering our immune system.

3 Refined sugars also provide us with no vitamins or minerals. In order for them to be metabolized, they draw on the body’s reserves of vitamins and minerals, depleting our body’s nutrients.

ACTION: Start a food diary and observe just how much sugar find there way into your daily diet. Here’s a tip for when looking at products and packaging — sugars tend to be any ingredient ending in “ose” — sucrose, fructose, dextrose, lactose etc. Try it — it will shock you!

Drastically reducing sugar (initially this is not an easy task) not only lightens the load on your child’s immune system it also allows your children to get off the ‘blood-sugar rollercoaster’.

Here’s another tip — cutting back sugar … life just gets better. Sugar highs and lows, make us all irritable and grumpy.

Audit Cont.

Q: How many processed foods are in your pantry, fridge and child’s lunch box?
-Literally count the number of packaged items and take an audit. If a food item has more then 5 or 6 ingredients you can bet it’s refined, altered and damaged. If you can’t pronounce the names of the ingredients in the food item, mostly likely it’s full of chemicals. I’d encourage you to become a food critic and learn what all those numbers and complex sounding ingredients really mean. Please see “Become a Food Critic” and the “Poor Choice, Better Choice and Fabulous Choice” Table in “Empower Their Choices” in Lunchbox Solutions.

Q: How many pieces of fresh fruit and vegetables are you all currently consuming each day?

-Daily consistency is key here.

Q: How many glasses of water do you drink?

Q: What sort of water do you drink?
-And I don’t mean the wet kind. One of the simplest and most important things you can do is invest in a water filter to protect your family against chemically-treated water. Most of our drinking water today contains chlorine and chlorination by-products, as well as numerous other contaminants. Drinking good quality water via a high quality filter system — promotes detoxification, enhances nutritional uptake and ensures optimal hydration.

Help your children develop the habit of drinking water throughout the day rather than juices and soft drinks. A mere two per cent drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math and difficulty focusing on smaller print, such as a computer screen. Many children are frequently dehydrated, suffering with concentration issues, constipation and digestive problems.

Q: How many prescriptions has your child had in the last twelve months and over their lifetime?
-With regular chiropractic care and addressing these other tips for raising healthy children, many parents delight in no longer relying on antibiotics and instead being able to rely on their child’s own immune strength.

Q: How many sessions of sweaty exercise would each family member perform each week?
-Ideally each of us should be raising our heart rate 5 times a week.

Q: How many harmful chemicals are in your personal care and cleaning products?
-Source brands that are genuinely wholesome — free of nasty chemicals and toxins which are readily absorbed through the skin and tax our body and its defence system.

It can be a “reality slap” to take an audit and look at where you currently sit along the “healthy” and “not so healthy” scale. Where you sit on the “fresh” and “disastrously preserved” scale. Remember though that every moment we make choices and have the opportunity and capacity to influence both our child’s — short and long-term health.

 

Looking for a Kids Chiropractor in Auckland? We Can Help 🙂

To Schedule Your Appointment at Revolution E-mail or Call us on 09 418 3718. You can also book online.

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The Daily Happy Feet Routine

Your feet are the 2 things that take you everywhere throughout your day. Imagine if they were in pain all the time and you couldn’t use them… Ask anyone who’s had plantar fasciitis or any other foot injury – it’s no walk in the park (pun intended).

Whether you’re an avid runner, working on your feet all day or even if you just enjoy the occasional stroll in the park, tension can build up in your feet that may lead to pain, discomfort or even injury. This is especially apparent in people today since more and more people are being put into shoes at a young age and the musculature in the foot begins to waste away since they’re not being used. This leaves the foot susceptible to injury

Getting in the habit of mobilizing your feet for less than 10 minutes a day can help prevent the pinch points in your feet from developing into problems. All you need is a ball and some space to stretch. The ball should ideally be hard like a lacrosse ball or yoga ball, but a tennis ball will do the trick too.

Ready? 3 simple steps.

  1. Start in a kneeling position and stretch the tops and bottoms of your feet.
    Focus on your breathing and go deeper in the stretch on your exhale.
    Do about 30 seconds to 1 minute on each stretch.
  2. Lift your big toe while keeping your little toes on the ground.
    Then reverse and lift all your little toes while keeping your big toe on the ground.
    If you have trouble doing this then you know you’ve got some tight feet. Try mobilizing your toes by separating them with your fingers but putting your fingers in between your toes. Spend about 30 seconds to a minute on each foot.  Watch this video.
  3. Take your ball and start rolling it under the bottom of your foot.
    Start with the ball at your heel and work your way through the arch to the toes.
    Spend extra time on the spots that feel more tense and alternate the pressure and speed. Spend about 1-2 minutes on each foot. Watch this video.

By doing this simple routine every day or as often as you can, you can help prevent overuse injuries in your feet to make them mobile and happy.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Foot Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness.

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