Filed under: Knee pain
If you’ve ever trained for Physical Fitness (PFT) and Physical Readiness (PRT) tests, a long-distance race, or other exercise routines, you’ve likely experienced pain. It might be a common, chronic overuse injury known as tendonitis. The good news is there are things you can to do to help reduce your risk of tendonitis.
Tendons connect your muscles to your bones and help you move by “pulling” on the bones when your muscles contract. Damage or inflammation can occur from repetitive activities, motions, or sudden movements that put too much stress on your tendons. Knees, elbows, and wrists are all common areas of pain associated with tendonitis because they’re often used in repetitive movements.
Pay attention to your body. Warning signs can include pain, swelling, and loss of range of motion. Here are some tips to help prevent tendonitis.
- Maintain a healthy diet and weight, and check out HPRC’s Nutrition section for helpful nutrition tips.
- Pay attention to your posture and make sure that you use proper form, especially when lifting and moving heavy objects.
- Maintain a well-rounded exercise routine, which includes muscular fitness, flexibility, mobility, and cardiovascular endurance.
- Make sure to incorporate rest and cross-training days to let your body recover.
Already have tendonitis? Here are some tips to help you get back into your workout routine:
- Alternate exercise to rest the affected area. Instead of running, try biking or swimming to rest possible patellar (knee) tendonitis. Visit HPRC’s RX3 Knee Pain section on knee exercises and other rehab resources.
- Ice the affected area to reduce pain and swelling.
- Ask your healthcare provider about physical therapy and anti-inflammatory medications, which also can provide some relief.
See your doctor right away if you experience fever, redness or warmth in the affected area, or pain in multiple locations.
Chondromalacia is a knee problem that can have a number of different symptoms, including pain. It can your ability to exercise, but even more problematic is that it can interfere with your ability to meet the demands of your military duties.
Here’s the basic rundown on chondromalacia: In a healthy state, the kneecap has soft cartilage beneath that allows the bone to glide smoothly against the other bones of your knee joint. When the smooth surface wears away, the back of the kneecap becomes rough and rubs the other bone surfaces, causing pain. The key to avoiding this condition is maintaining that smooth surface.
According to the American Academy of Orthopaedic Surgeons, muscle weakness, imbalance, or tightness in the thigh muscles can contribute to chondromalacia. It’s important to maintain strength in your quadriceps and hamstring muscles; follow a strength-training program to develop and maintain strong muscles. Also, make sure that you have enough flexibility in your quads; if the muscles and tendons are too tight, they can force the kneecap to move or “track” incorrectly in the natural groove of your knee joint. If you do a lot of running, make sure your footwear isn’t old and worn, because the shock-absorption of shoes decreases as they age. When it comes to knee pain, an ounce of prevention is worth a pound of cure. Strengthen and stretch your muscles, and you’ll be on your way to keeping your knees ready for action.