Knee bones and ligaments

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https://www.youtube.com/watch?v=2i2qyOTJCmk

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What is the difference between ligament and tendon?

Ligaments connect bone to bone, while tendons connect muscle to bone. Ligaments stabilize joints by limiting their movement, whereas tendons transmit the force from muscle contractions to move bones.

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Runner's knee

Runner's knee, or Patellofemoral Pain Syndrome (PFPS), is a common overuse injury causing dull pain around or behind the kneecap, often from repetitive bending/straightening, weak hips/thighs, poor alignment, or increased activity. Symptoms include pain with stairs, squatting, or sitting long with bent knees, sometimes with clicking/grinding. Treatment usually involves RICE (Rest, Ice, Compression, Elevation), physical therapy for strengthening, and gradual return to activity, focusing on strengthening hip/thighs and improving running form.  

Symptoms

• Pain in the front or around the kneecap, worsening with activity like running, climbing stairs, or squatting.
• A "popping," grinding, or clicking sensation in the knee.
• Pain after prolonged sitting with bent knees (the "theater sign").
• Tenderness to touch. 

Causes & Risk Factors

Overuse: Sudden increases in training intensity or duration.
Muscle Imbalances: Weak hip abductors (glutes) and quadriceps.
Poor Biomechanics: Inward knee collapse (valgus) during movement.
Anatomical Issues: Foot problems (flat feet), leg length differences, or knock-knees/bow-legs.
Tightness: Hamstrings or Achilles tendons. 

Treatment & Prevention

RICE Protocol: Rest from aggravating activities, apply ice, use compression, and elevate the leg. 
Physical Therapy: Crucial for strengthening hips, glutes, and quads, plus stretching tight muscles. 
Activity Modification: Gradually increase training volume (10% rule), cross-train (swimming, cycling). 
Foot Support: Orthotics or arch supports can help. 
Knee Support: Taping or sleeves can offer short-term relief. 
Proper Form: Address poor running mechanics. 

When to See a Doctor

If pain persists, worsens, or is accompanied by significant swelling, instability, or inability to bear weight. A doctor can rule out other issues with imaging if needed. 

This is for informational purposes only. For medical advice or a diagnosis, consult a professional. AI responses may include mistakes.