Date :Wednesday, May 14, 2008 Time: 10:50:20 AM

Injuries in Athletics
:: Articles by :: 
Meera Thakkar, MSc sport and exercise science, UK

Ankle

Calf / Shin

Knee

Hamstring

Back Pain

Shoulder Pain

Elbow Pain

Wrist pain

INJURY PREVENTION SECTION

Runner’s Knee (Chondromalacia Patellae)

Definition: Aching pain behind the knee cap. Pain begins and progresses slowly. It appears in healthy, athletically active young people between 12 and 35 years old, and is twice as common in women as in men. This is the most common knee problem for runners. 

HOW TO PREVENT 

• Strengthen and condition upper leg and hip muscles for maximum strength, flexibility and endurance before you start competition or vigorous physical activity.
• Avoid deep squats or activities that compress the kneecap.
• Don’t use knee wraps for weight lifting. Wraps increase knee compression.

HOW TO TREAT

Home treatment

• Rest is essential. Trying to ‘work through’ or ‘run through’ pain worsens the condition.
• Don’t kneel or climb stairs unless you must.
• Apply ice bags for 10 minutes 3 or 4 times a day for 3 to 4 days.
• After ice treatments end, apply heat frequently. Use heat lamps, hot soaks and hot showers, heating pads or heat ointments.
• Your doctor may prescribe orthotic shoe devices, knee straps or braces.

Activity

When pain has subsided, start on quadriceps drills for rehabilitation. Resume athletic training when the injured leg reaches 75% of the strength of the other leg.

Diet

During recovery, eat a well balanced diet that includes extra protein, such as meat, fish, poultry, cheese, milk and eggs. Increase fiber and fluid intake to prevent constipation that may result from decreased activity.

Reference   Griffith, W. (1989) ‘Sports Injuries’, HP Books, California.