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Trigger Point Therapy - Runner's Knee Self Help

Posted by Julian Knight on

 

  

Patella Taping - Stuart Hinds

 

Runners Knee is more common in women and prevalent in teenagers

Runner’s Knee can refer to a number of injuries resulting from overuse, causing pain around the knee cap (patella).

Patellofemoral pain syndrome (PFPS) is the most common type of Runner’s Knee. It’s name comes from it’s high prevalence in runners, where the repeated stress on the knee causes irritation where the patella rests on the thigh bone.

The pain can be sudden and piercing or chronic and dull.

It can also affect other athletes whose activities require repeated bending of the knee, e.g. jumping, biking and walking.

Trigger Points

Runner’s Knee is most likely to occur when the hamstrings and quadriceps are too tight and inflexible. This leaves the patella unsupported creating pressure and causing it to move from its correct position.

Trigger points in the hamstring and quadricep muscles are common and should be treated regularly, especially if you run or jog.

(Note: Runner’s Knee may also be related to tension or weakness in the hip (gluteus medius muscle).

What are the Symptoms of Runner’s Knee? 

The following symptoms may be felt in one or both knees:  

  • Pain will centre around and behind the patella
  • Pain when you bend your knee from kneeling, squatting or even getting up from a chair
  • Sometimes you may experience a cracking sensation
  • The knee seems to give way
  • It is more painful when walking down hill or downstairs

Who is Prone to Runner’s Knee? 

Women are more likely to get Runner’s Knee than men. This is due to their wider hips which causes a greater angling of the knee to the thighbone, creating increased stress on the knee cap.

Younger runners (teens) as well as those who run for recreational purposes tend to suffer most.

Hikers, cyclists and even office workers - those who sit for long periods can get Runner’s Knee. 

Around 40% of professional cyclists will develop a form of Runner’s Knee every year. 

 

 

Trigger Point Self Help - Quadriceps

 

 

Trigger Point Self Help (with tool) - Quadriceps

 

 

 

Trigger Point Self Help (with tool) - Hamstrings

 

 

 

Trigger Point Self Help (with tool) - Hamstrings

 

Trigger Point Therapy - Self Help

This involves locating the heart of the trigger/tender point (you'll feel it, when you're on it!). When this is compressed it may well trigger a specific referred pain map (preferably reproducing your knee pain). This technique involves applying direct, gentle and sustained pressure to the point:

Procedure

1. Identify the tender/trigger point you wish to work on (as shown in the illustration above)

2. Place the host muscle in a comfortable position, where it is relaxed and can undergo full stretch. 

3. Apply gentle, gradually increasing pressure to the tender point until you feel resistance. This should be experienced as discomfort and not as pain. 

4. Apply sustained pressure until you feel the tender point yield and soften. This can take from a few seconds to several minutes. 

5. Steps 3-4 can be repeated, gradually increasing the pressure on the tender/trigger point until it has fully yielded. 

6. To achieve a better result, you can try to change the direction of pressure during these repetitions.

Caution!

There are many reasons why you might have trigger points, so it is important to consider your trigger point pain in the context of the rest of your body.

It must be stressed that the techniques offered on this page are not a substitute for therapy from a qualified practitioner; although aches and pains from trigger points are common, there can sometimes be an underlying pathology.

It is advisable to always seek a proper diagnosis from a qualified medical practitioner or experienced manual therapist.

Stretching

Stretching by itself is unlikely to dissipate trigger points but it can help along with self massage (as shown above) and is recommended in between self massage sessions. 

 

Stretching - Hamstrings

 

Stretching - Quadriceps

  

Strengthening

Strengthening is an important part of the rehabilitation process and should begin as soon as pain allows and be continued throughout the rehabilitation program and beyond - Good maintenance prevents re-injury. 

Technique

Perform a slow chair-sit exercise twice daily to build strength in your quadriceps, which will help stabilize your knees.

• Sit in a chair, keeping your back straight.

• Focus your eyes on a point directly in front of you, and slowly rise to a standing position, taking at least five seconds to do so.

• While you rise, do not round your back, but keep it straight, and do not hold onto the chair for support.

• Be sure to keep your knees pointing forward.

• Once you have reached a standing position, slowly lower yourself back to the seated position in the same way, keeping your back straight and taking your time

How often?

30 repetitions, 2-3 times daily

 

Links

Find a Trigger Point Professional in your area

More Articles About Knee Pain

Corrective Exercises for Hip and Shoulder

NAT Professional Courses

Certify as a Trigger Point Therapist

Membership

 

About NAT Courses

As a manual therapist or exercise professional, there is only one way to expand your business - education!

Learning more skills increases the services that you offer and provides more opportunity for specialization.

Every NAT course is designed to build on what you already know, to empower you to treat more clients and grow your practice, with a minimal investment in time and money.

Help Desk

  

About Niel Asher Education

Niel Asher Education is a leading provider of distance learning and continued education courses.

Established in the United Kingdom in 1999, we provide course and distance learning material for therapists and other healthcare professionals in over 40 countries.

Our courses are accredited by over 90 professional associations and national accreditation institutions including the National Academy of Sports Medicine (NASM) and National Certification Board for Therapeutic Massage and Bodywork (NCBTMB). Full details of all international course accreditations can be found on our website.  

Printed course materials and other products offered on our websites are despatched worldwide from our 3 locations in the UK (London), USA (Pennsylvania) and Australia (Melbourne).

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NAMTPT AWARD

We are honored to have received the "Excellence in Education" Award from the National Association of Myofascial Trigger Point Therapists.

Since 1999 Niel Asher Education has won numerous awards for education and in particular for education and services provided in the field of trigger point therapy.

Read Full Article 

 

Award Winning Instructors

Niel Asher Healthcare course instructors have won a host of prestigious awards including 2 lifetime achievement honorees - Stuart Hinds, Lifetime Achievement Honoree, AAMT, 2015, and Dr. Jonathan Kuttner, MD, Lifetime Achievement Honoree, NAMTPT, 2014.

Meet the Instructors

 

Accreditation

If you are a qualified/licensed manual therapist or exercise/fitness professional you can expand your credentials with NAT certification.

In addition to national accreditation for continued education, each course that we offer includes "NAT Learning Credits". By taking and completing courses you can accumulate NAT credits to qualify for NAT certification.

There are currently 3 levels of NAT certification. Certifying NAT is a valuable way to show your clients that you take continued education seriously, and to promote your skills and qualifications.

Most of our courses are accredited for CE/CPD/CPE. A full list of CE accreditations can be found by clicking on the link below. 

About NAT Certification

 

Niel Asher Technique

Since 1999 the Niel Asher Technique for treating trigger points has been adopted by over 100,000 therapists worldwide, and has been applied to the treatment of a number of common musculoskeletal injuries.

The Niel Asher Technique for treating frozen shoulder was first introduced and published in 1997 and has been widely adopted by therapists and exercise professionals working within elite sports and athletics.

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Most of our courses are available as either "Printed" or 'Download" editions, wherever you live. Internet connection is required to access online and downloadable material.

When you purchase a download edition, you receive immediate lifetime access to all course material. Course texts can be downloaded and printed if required. 

When you purchase a "Printed" edition, you will also receive free access to the download edition.

We ship Worldwide from locations in the USA, UK, and Australia. Most items are despatched within 24 hours and shipping is FREE for all orders over US$50.

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Where to Start?

We offer a range of over 50 courses, presented by some of the worlds leading manual therapists. All courses are reviewed annually, and new courses are regularly added.

Our courses are modular, and designed to build on what you already know. For more information, please visit our "Where to Start?" page.

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TherapyFinder.com

 

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NAMTPT Trigger Point Therapy Conference 

 

 

 

This trigger point therapy blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell. 

 

  

   


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