Runners with Knee pain, specifically in front of their knee. Some important points to change in your upcoming training.
Try to incorporate strength work into your weekly schedule.
Athletes and clients should use eccentric strengthening when lifting to align fibers back to their strongest and parallel state.
Eccentric is when you load the muscles and tendon as it lengthens, and performing this must be slower than the concentric movement.
This type of movement elicits stress through the muscle, causing the body to rebuild fibers, thus improving tendon strength.
Manual deep tissue therapy will also help alleviate tendon and tissue damage.
When the tendon is injured, the fibres that make up the structure are unable to absorb the applied training load, so with correct deep tissue work, this can be corrected.
One also needs to take a look at load reduction. Decreasing the duration and, more importantly, the intensity of a person's training schedule will promote healing in the tendon. If injury worsens, then complete rest and medical attention is needed.
Once rested, focus before strength work should be stability exercises for the core. Also during this dredger period try to start teaching the foot to land closer to the body and not overstride in your easy runs. Which, in time and practice, will reduce quad dominance and put force and power through the glutes.
Stretch your hip flexors and hamstrings as well as rolling out your quads and ITB will prevent future tendon damage.
So next time you feel pain in the knee or have been diagnosed with tendonitis around the knee. Try to implement some of the points above instead of grinning and bearing it.
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