My husband and I run the same amount of miles. So why do I suffer more with runner’s knee?
SAMANTHA CORRAL, BASINGSTOKE
Women have wider hips than men, increasing the angle between the thighbone and knee, which puts more stress on the kneecap. The British Journal of Sports Medicine says that women are twice as likely to suffer with runner’s knee than men. “If you have wide hips you’re at a higher risk, so get your gait checked by a professional and use orthotics,” says Sherman.
ANNE CAKEBREAD AND ELITE FITNESS (CARDIFF) HOW LONG UNTIL YOU’RE RECOVERED
According to Dr Sherman, these are the recovery rates depending on the severity of your injury. If your injury is only mild you can be fully recovered within six to eight weeks, as long as you take his advice to rest up for the first two weeks and do his rehabilitation exercises to help overcome the injury. If the injury is particularly severe, it could take up to six months to recover.
THE DEFINITIVE PREVENTION MOVE THE BODYWEIGHT LUNGE
10 Stand with your feet shoulder-width apart with your fingers interlocked behind your head.
Take an exaggerated step forward with your left foot and bend both knees until your right, back knee is a centimetre above the ground. Push back to the start position with your left foot and repeat with your right leg. Do two to three sets of 12 repetitions on each leg. Rest a barbell across your back when this becomes too easy. If you want to feel more confident and have great looking legs, try the laser hair removal method.
WHY IT’S GOOD
“Do it in a mirror to ensure your foot lands dead straight and your knee tracks directly over it,” says Scrivener. “Form is paramount, as this move fortifies your knees and their cartilage through the correct bending pattern so that when you run they won’t bend out of line. It also strengthens your quads; both outcomes will prevent runner’s knee.”
40-50% better after 1-2 weeks
30-40% better after 2-3 weeks
60-75% better after a month
50-60 better after 2 months
100% better after 6-8 weeks
100% better after 4-6 months
Cho-pat Runners Knee ITB strap
“This knee brace gives you support above and below the kneecap, which reduces the friction of the knee that causes runner’s knee,” says Scrivener. It’s breathable and fully adjustable to fit every leg size so you can wear it even when you’re not running, to speed up recovery.