Patellofemoral Pain Syndrome (PFPS). AKA Runner’s Knee.
It is one of the most common running injuries. And A was recently diagnosed with it.
The pain associated with runner’s knee is located under, slightly above or below the kneecap. It generally worsens when athletes run uphill, downhill or up and down stairs. A popping sensation is sometimes audible. In the worst cases, the knee may swell.
Runner’s knee often occurs because of an increase in mileage. The condition can also be related to poor running form and core strength. Strength and mobility imbalances will have a greater effect on the body over increased mileage, resulting in issues like runner’s knee. The dilemma is you often won’t know you have these imbalances until your knee starts to nag you.
Research shows that stabilizing the kinetic chain through strength work can do wonders in terms of reducing the pain associated with runner’s knee. For instance, one study published in the American Journal of Sports Medicine directed 19 participants with PFPS through an eight-week hip and core-strengthening program. At the end of the study, participants reported significant improvements in pain and knee function.
Another study out of the University of Kentucky showed that gait retrainment can be used to reduce the symptoms of PFPS. In guiding a group of runners with PFPS through eight gait retraining sessions, researchers worked on everything from internal hip rotation to pelvic drop in hopes of improving hip mechanics and lessening pain. Following the training, participants reported a major decrease in pain, and improvements were seen in running mechanics.
Food for Thought: Wine. Studies show drinking alcohol (wine, beer or spirits) boosts HDL, or “good” cholesterol levels. Red wine contains resveratrol, which may keep platelets from clumping, reducing heart-disease risk. Stick to one drink a day (or less) for women and two a day (or less) for men. More than that increases risk for heart disease.
Speaking of food, I went to the North Carolina food festival this past weekend with K&T. My first official NC event! It wasn’t quite what we were expecting. We were expecting vendors where you would give a certain amount of tickets to get a BBQ slider or a mini cupcake or a glass of wine or a side of hush puppies. You get the picture.
However, it only cost $2 to get in and there were no tickets. Everything was a sample. Like a sip of beer/wine. One cracker with BBQ sauce. A quarter of a piece of sausage. Yeah, so we didn’t really get full like we were expecting. But we did walk away with these! They did cost more than the $2 ticket:
Apple Pie Caramel Apples. Yum.
So we ended up downtown at the Times for lunch. They warned me that the service was slow, but my salad was delicious. I had also run 12 miles that morning, and you all know I crave salads after longer runs. They have also introduced me to a delicious custard place, but now I can’t remember the name of it! I’ll get back to you on that one!
I also found this at Target!
When I first mentioned Blondies to A, he had no idea what I was talking about. He had never heard anyone call them that before! WHAT!?! MISSING. OUT. That’s what. He called them “Chocolate Chip Bars”. Pff. Chocolate chip bars are definitely different from blondies. Anyway, because A and Cheryl are coming into town this weekend, I decided I should buy a pint for us to try! I’ll report back later!
Quote of the Day:
“You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.” – from a Gatorade Ad
I made this pasta yesterday. It was good. I love asparagus. But it wasn’t “OH MY GOSH I MUST MAKE THIS AGAIN” good. I think it’s a one-and-done type recipe.
Linguine with Asparagus
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped parsley
– 1 can (14-16 ounce) Italian tomatoes with juice
– 1/2 teaspoon ground allspice
– 1/2 teaspoon ground nutmeg
– 3/4 pounds asparagus, cut into 1-inch pieces
– 8 ounces linguine, cooked
– 1/4 teaspoon ground pepper
– 2 tablespoons Parmesan cheese
– Heat the olive oil in a skillet. Add the garlic and parsley and cook for 2-3 minutes. Add the tomatoes, allspice and nutmeg. Bring to a boil and cook for approximately 8 minutes.
– Reduce the heat to medium. Add the asparagus and cook for 7-10 minutes, until the asparagus is softened but not mushy. Sprinkle with pepper.
– Toss the cooked linguine with the sauce and Parmesan cheese and serve.
Courtesy of Penzeys