The knee is subject to enormous workloads during sports and recreational activities. The muscles that surround the knee provide mobility and strength to the legs. When athletes run or jump, the kneecap alone often endures muscle and impact forces of 1000 to 1500 pounds. Massive stresses are placed on the entire knee joint as a result. In time, overuse injuries may develop. Runner's knee (chondromalacia patella) is caused by overuse.

The symptom for runner's knee is a dull, aching pain under or around the kneecap. It occurs when the kneecap repeatedly grinds against the thigh bone (femur) , the bone behind the kneecap. This causes the cartilage behind the knee cap to break down. The cartilage covers the ends of the thigh and shin bones. Its purpose is to absorb shock for the knee joint. The break down of cartilage is progressive. First, it softens. Then it might fray, crack, crater, or tear. The pain is most noticeable when going down stairs or hills.

The contributors to runner's knee are imbalances in muscle strength and/or flexibility. Unequal leg length, turned-in thighbones, and flat feet can increase the risk for developing runner's knee. Nearly 30 percent of runners eventually develop runner's knee. Skiers, cyclists, soccer players, and people who participate in high-impact aerobics classes are also prone to it.

Ice can relieve pain, swelling, and inflammation. Seek medical evaluation if knee pain is acute or on-going. People with knee pain should switch to a non-weight bearing exercise like bicycling, swimming, or rowing.

To avoid injury when running, never run straight down a steep hill. Walk down it. If walking downhill is out of the question, then run down in a zigzag pattern. Lean forward and keep the knees bent. This technique will reduce the risk for knee injury.

The best way to prevent knee problems is to stretch and strengthen the leg muscles (quadriceps and hamstrings). Things to AVOID include:
* deep knee bends,
* shoes with cleats in contact sports, and
* high-heeled shoes.

Wear stabilizing shoes with proper arch supports and cushioning. Be sure to replace running shoes every 300 to 500 miles. A pair with good protective cushioning will cost at least 50 dollars.

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