Runner's knee.  Well, that sounds like something runners should know about, don't you think?  Runner's knee, also known as Patellofemoral Pain Syndrome (PFPS), is not exclusive to runners but is a rather common injury in the running world.  PFPS presents as pain in the front of the knee, typically behind the knee cap (patella).  Symptoms can include diffuse aching, sharp pain, grinding and catching.  Symptoms are typically worse with prolonged sitting while the knee's are bent, sprinting, downhill running, cutting/pivoting, and running in general.

The patellofemoral joint is an unusual joint.  The knee cap is similar to a stone and is covered in cartilage.  The knee cap sits on the front of the knee in the femoral groove.  The femoral groove is similar to the space between your knuckles where your fingers attach to the hand.  The knee cap "tracks" up and down in this groove during knee motion.  Certain factors can cause abnormal tracking and lead to irritation of the back side of the patella resulting in pain and inflammation.  Some of the factors that can lead to abnormal tracking include: overuse of the quadriceps (thigh) muscles (which occurs in running and cycling), flat arches in your feet, overpronation, worn out or improperly fitting shoes, wide hips and/or knock-knee, moderate to severe quadriceps or IT band tightness (a thick band of tissue along the side of the upper leg), history of a subluxing (similar to dislocation) patella, weakness in the inner belly of the quadriceps and hamstring tightness.

Treatments include: keeping your IT band loose through stretching, foam roll or tiger tail, trigger point release and deep tissue massage to the lateral hip muscles (gluteus medius and minimus, TFL and iliopsoas); strengthening of the inner belly of the quadriceps; stretching of the hamstrings and calf muscles; proper foot wear including shoes and insert or custom orthotics; rest; ice; avoidance of sprinting and downhill running; and various types of anti-inflammatories prescribed by a medical doctor.  If these suggestions don't help, consider talking with your primary care provider to determine if physical therapy is an option or to determine if you pain is resulting from some other type of health problem.

Nutritional Notes:

A powerful antioxidant
 

Artichokes

Artichokes may look like hedgehogs, but underneath their scaly exterior is one of the most powerful antioxidant foods around.  One artichoke supplies almost a third of your daily fiber needs and vitamin C, as well as hard-to-get minerals such as magnesium, potassium, copper, and manganese.

Artichokes also contain the active compound cynarine, which acts as a powerful stimulant for your hard-working liver, promoting cell regeneration and stimulating bile flow.  Which makes this somewhat intimidating vegetable a must-add to your weekly meal plans.

When selecting artichokes at the grocery store look for olive green color, heavy for their size and tightly closed leaves that squeak when you rub them together.  If black streaks appear this indicated frost damage, it's nothing to worry about.  It's best to eat the fresh artichokes the day you buy them.  If not store them in a plastic bag for 2-3 days in the refrigerator. 

Featured Recipe

Artichokes with Roasted Garlic-Wine Dip

Yield: 4 servings (serving size: 1 artichoke and 3 tablespoons dip)

Ingredients

2  whole garlic heads

4  medium artichokes (about 3 1/2 pounds)

1/2  cup  dry white wine

1  cup organic vegetable broth (such as Swanson Certified Organic)

1  tablespoon  butter

1/4  teaspoon  kosher salt

Chopped fresh parsley (optional)

Preparation

Preheat oven to 400°.

Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 400° for 45 minutes; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

Cut off stems of artichokes, and remove bottom leaves. Trim about 1/2 inch from tops of artichokes. Place artichokes, stem ends down, in a large Dutch oven filled two-thirds with water; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until a leaf near the center of each artichoke pulls out easily. Remove artichokes from pan.

Combine half of garlic pulp and wine in a small saucepan; bring to a boil. Cook 2 minutes. Add broth; cook until reduced to 1/2 cup (about 8 minutes). Remove from heat; stir in butter and salt. Pour mixture into a blender; add remaining half of garlic pulp. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Sprinkle dip with parsley, if desired. Serve dip with warm artichokes.

Nutritional Information

Calories:          135 (21% from fat)

Fat:                  3.1g (sat 1.9g,mono 0.7g,poly 0.2g)

Protein:            5.2g

Carbohydrate: 19.8g

Fiber:               7.2g

Cholesterol:     8mg

Iron:                 1.9mg

Sodium:           403mg

Calcium:          84mg

Recipe Source:  Gretchen Roberts, Cooking Light, JUNE 2007

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Don't forget to add these exciting events to your running calendar!    

• Jan, Feb, March - Resolution Run Series - Ft Steilacoom Park  
• Monday Nights - Saucony Monday Night Runs @ 6:30 pm, Orting Trail   
• New Balance No Boundaries training program kick off meeting March 26th  

See Fleet Feet's Online Calendar for more information on these events and more!