• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Go to Expat Living Hong Kong
Get our Newsletter

Lifestyle Guide To Moving To & Living in Singapore - Expat Living HomepageLifestyle Guide To Moving To & Living in Singapore - Expat Living

Moving to Singapore and not sure where to start? Expat Living is the essential lifestyle guide to living in Singapore.

Login Pelcro Shop

Menu
  • Living in Singapore
      • Living here
      • Neighbourhood Guides
      • Schools
      • Property
      • Work & Finance
      • For Guys
      • Environment
      • Readers’ Choice Awards
        • What’s On: Things to do, what’s new and more
        • horoscopes for julyHoroscopes for June 2023!
        • Portrait photography in Singapore: the best studios in town
        • Singtel Dash money transfersThis easy-to-use app makes overseas money transfers a breeze
      • View all
    Close
  • Things To Do
      • Things to do
      • EL Events
      • Calendar
      • Competitions
      • Noticeboard
        • horoscopes for julyHoroscopes for June 2023!
        • Puzzle Pages – answers for June 2023!
        • What’s on this week and beyond
        • Floral Atelier flower arrangingLearn the elegant arts of flower arranging and calligraphy!
      • View all
    Close
  • Kids
      • Enrichment
      • Kids Things To Do
      • Mums & Babies
      • Schools
      • Tots & Toddlers
      • Tweens & Teens
        • Portrait photography in Singapore: the best studios in town
        • Fabulous Father’s Day Present Ideas & Things to Do
        • character developmentAuthentic American education at XCL American Academy
        • The Children's Showcase at cluny courtWhere to bring kids to shop – Cluny Court of course!
      • View all
    Close
  • Homes
      • Home Decor
      • Readers’ Homes
      • Furniture
        • Home News: New furniture, home décor & services
        • Fabulous dinnerware, crockery and tableware in Singapore!
        • Heveya best mattress and bedsheetsBest mattresses in Singapore – for the best sleep!
        • candles in singapore with essential oilsCandles with essential oils – the perfect gift!
      • View all
    Close
  • Travel
      • Australasia
      • Rest Of The World
        • Things to do in Dubai with familyHave some fun at one of the best hotels in Dubai
        • Beach holiday resortsFancy a long weekend getaway at a beach resort?
        • international health insuranceProtecting your health overseas
        • Indonesian holiday Wakatobi Dive Resort and House ReefDive into this luxury beach resort!
      • View all
    Close
  • Wine & Dine
      • Asian Cuisine
      • Western Cuisine
      • Bars & Clubs
      • Groceries & Speciality Services
      • Recipes & Classes
        • Hydration: Drinking water for good health
        • 16 of the best breakfast spots in Singapore!
        • good chai people F&B SingaporeMeet Radio DJ, F&B Entrepreneur & First-time-Dad
        • salmon recipesGet the best sustainable salmon in Singapore
      • View all
    Close
  • Style & Beauty
      • Fashion
      • Hair & Beauty
        • JulietteC sandals and beachwearResort wear & beachwear that’s cool and casual
        • Beauty news: New beauty products, makeup and more!
        • Best facial in Singapore? Read our face spa & beauty salon reviews
        • Art N Ash, lab-grown diamondsDo’s and don’ts of buying diamonds & lab-grown diamonds
      • View all
    Close
  • Health & Fitness
      • Dental
      • Fitness
      • Medical
      • Wellness
        • candles in singapore with essential oilsCandles with essential oils – the perfect gift!
        • Top personal trainers in Singapore
        • Hydration: Drinking water for good health
        • City Osteopathy & PhysiotherapyWhere to find a good physio in Singapore
      • View all
    Close
  • Shop
    • PRINT MAGAZINE
    • DIGITAL MAGAZINE
    • Close

Running & Your Knees

16th May 2023 by Amy Greenburg 3 Min Read

https://expatliving.sg/knee-pain-and-meniscal-tear-and-knee-injuries/

Though knee pain is a common complaint among runners, running itself isn’t bad for the knees, according to UK-trained orthopaedic surgeon DR ALAN CHEUNG. Here, he explains why meniscal tears and other common knee injuries in runners occur – and how to prevent them!

meniscal tears knee pain running injuries

Contrary to popular belief, running is not bad for the knees. In fact, research suggests that regular running can strengthen the joints and even protect against osteoarthritis. It’s running too far or too often and having poor running mechanics that lands runners in the orthopaedic office, says Dr Cheung. At International Orthopaedic Clinic, some of the most common causes of knee pain he sees in runners include:

#1 Runner’s knee

Poor alignment or tracking of the kneecap while running is usually to blame for this condition, which presents as pain under the kneecap that worsens with running, and walking up and down stairs. However, you don’t have to be a runner to suffer from runner’s knee. Any activity that repeatedly stresses the knee joint can cause this type of knee pain.

#2 Iliotibial band syndrome (ITBS)

Pain on the outside of the knee while running is the key characteristic of ITBS. Very common in distance runners, it occurs when the thick band of tissue that runs from the hip to the outside of the knee (iliotibial band) repeatedly rubs against the thigh bone, causing irritation in the nearby soft tissue.

#3 Meniscal tear

While meniscal tears most commonly occurs during contact sports, all it takes is a sudden twist, or getting up from a squat the wrong way, to create enough force to tear the meniscus – the rubbery shock absorber that provides cushioning between your thighbone and shinbone – resulting in pain, tenderness and a locking sensation.

#4 Patellar tendinosis

Also known as “jumper’s knee”, this injury affects the tendon connecting the kneecap (patella) to the shinbone. Athletes who repeatedly jump and run are at higher risk of this injury, as the patellar tendon is responsible for the knee’s ability to extend while running, kicking and jumping. Symptoms may include sharp pain at the front of the knee, or between the kneecap and shinbone, that worsens with running or climbing stairs.

#5 Osteoarthritis

This degenerative disease occurs when the cartilage lining of the knee joint breaks down and wears away over time. The subsequent bone-on-bone contact causes pain, inflammation and stiffness.

When to see a doctor

If you experience knee pain while running, Dr Cheung suggests resting or reducing your running distance, and icing the knee and using anti-inflammatories to help in the short term. He also recommends using a foam roller on the knee. If the pain is moderate to severe, affecting your work, exercise, sleep and quality of life, he suggests consulting a specialist. “The good news is that most runners do not require surgery, and can benefit from physiotherapy.”

How to reduce your risk of knee pain

Key to preventing knee pain is reducing your risk of knee injury in the first place. Dr Cheung suggests the following strategies.

  • Mix up your routine to include other forms of exercise (cross-training) such as cycling or swimming.
  • Make sure you have sufficient rest and recovery between runs – eight hours of sleep per night is ideal.
  • Change your running shoes every 800km of running distance.
  • Vary your running distance and speed – “train slow to go fast”.
  • Take shorter, faster steps when running.
  • If you’re new to running, and training for a longer distance race, increase your mileage very gradually

International Orthopaedic Clinic
#05-24 Mount Elizabeth Novena Specialist Centre, 38 Irrawaddy Road
6253 7111 | ioc-ortho.com

This article first appeared in the May 2023 edition of Expat Living. You can purchase the latest issue or subscribe, so you never miss a copy!

To make the most of living in Singapore, read our latest City Guide here for free!

Get the latest events, stories and special offers sent to your inbox
Get the latest events, stories and special offers sent to your inbox

Categories: Uncategorized Tags: International Orthopaedic Clinic knee injuries knee pain runners knee

Amy Greenburg

Originally from Los Angeles, Amy is passionate about Netflix, sipping rosé at rooftop bars, travelling, and all things health and wellness-related. She enjoys learning about different health topics through her writing, particularly critical health conditions, food allergies, alternative therapies, and pregnancy and postpartum-related issues

You May Also Like

Sally Mounir psychotherapist in Singapore

Processing trauma, grief & loss with psychotherapy

Sarah shares her body transformation story!

WriteNow.Care online counselling

5 reasons to try this new online counselling app

Primary Sidebar

  • Competitions
  • Noticeboard
  • Subscribe
  • About
  • advertise
  • Contact
  • Privacy

© 2023 Expat Living Singapore, All Rights Reserved.