Did you know that almost every second runner has to deal with orthopedic problems while running? Or that these complaints most often affect the knee?

It's hard to run without a knee, though: The largest joint in our body absorbs shock and serves as a natural shock absorber for the body. At the same time, the knees transform the impact effect into energy and thrust. But one complaint in particular turns our trusty helpers into a source of pain: runner's knee.

In advanced cases, the pain can become so severe that running is no longer possible at all. This makes it all the more important to know how to prevent runner's knee.

What is runner's knee? What are the symptoms and treatment?

The pain of so-called runner's knee is usually located slightly below or above the kneecap. The discomfort increases when the athlete runs uphill or downhill. Sometimes a cracking sound can be heard. In particularly bad cases, the knee can even swell.

In addition to running and jogging, the pain can also occur when:

• Walking
• Going up or down stairs
• Squatting
• Kneeling
• Sitting down and standing up
• Sitting for long periods with bent knees

A number of things can be responsible for runner's knee, from misalignment of the knee to the more common, classic overuse. Muscular issues or detrimental running styles are just as common. So how you run can be a major factor in relieving your symptoms, along with anti-inflammatories, stretching and longer rest periods.

How is runner's knee diagnosed?

To determine runner's knee and its severity, your doctor will use X-rays, a magnetic resonance imaging (MRI) scan, or a CT scan in addition to a physical exam.

But you don't just want to know that you have runner's knee, you also want to know what's causing it! A physiotherapist can help you check your gait and assess your knee mechanics for weaknesses. This can help you find the root cause of your symptoms and develop a plan to get your runner's knee back under control.

The magic word is prevention

In order to do their job to the best of their ability, your knees need good stabilisation and the right position - this can prevent injuries and avoid too much wear and tear. If these factors are not in place, runner's knee can be just a taste of what's to come. And no, despite all the advances in modern medicine, you don't want lengthy knee surgery that steals your money, your free time and your love of life.

Here we present 5 mistakes that lead to runner's knee and how to avoid them!

1. No muscle balance -Runners usually have strong thighs, but the muscles on the back of the thigh are often neglected. This alone can lead to knee pain. Exercising once a week can make sure your hamstrings are more balanced, which can help stabilize your knees. Leg curls, squats, lunges or band exercises will help you strengthen your hamstrings.
   
   
2. Weak hips - Strong hips are equally necessary to keep your knees in shape, so you need to exercise them regularly too. You can use pull-up bands to do clamshell exercises: Lie on your side, connect your ankles to the band, and then raise your top knee. Side-step exercises or hip circles are also possible.
   
   
3. Untrained IT ligaments- Runner's knee is not called IT ligament syndrome for nothing! The iliotibial band runs from the hip to the upper shin, passing through the sides of the knee. Tight IT bands are a common cause of runner's knee, so stretching them regularly is even more important.
   
   
4. Wanting too much - This may sound obvious, but as a runner you tend to always want to go the extra mile. This is perhaps even more true for runners who have just come back from injury and think they can pick up right where they left off. But it doesn't matter if you've just had a little time off or you're brand new to running - the golden rule is: never increase your performance (be it time or distance) by more than 10% per week. More changes increase the risk of injury exponentially.
   
   
5. Wrong Running Style- Would you jump off a chair and land with your entire weight on your heels, keeping your knees completely straight?of course not, because that would be like playing Russian Roulette at the knees.Instead, you would probably land on the balls of your feet and absorb the energy of the impact by buckling your knees. The same can be said for running, which is basically a constant series of bounces and bounces, with your knees absorbing the weight of your body - with the help of your leg muscles. When you land on a stiff leg, the inertia of the mass is forced through your knee joints, tendons and cartilage, which they are not designed for. How can you prevent this? Reduce the length of your stride so that, firstly, your foot never lands in front of your knee and, secondly, your leg is never fully extended when you land. Also try not to land on your heel, but on the ball of your foot. Then your leg can cushion the impact - just like when you jump off a chair.