How to Prevent Runner's Knee

Preventing "Runner's knee,":  Many runners get it, many others prevent it. Medically known as patellofemoral pain syndrome, runner's knee refers to a number of knee injuries, mostly caused by overuse.  Affected athletes include gymnasts, cyclists, sprinters, among others - both professional and recreational, who typically put heavy strain on their knees.  25% of runners, alone, are subject to this injury each year, which can be painful and somewhat debilitating. 

Luckily, there are some key things that you can do to help avoid runner's knee:

1. Warm-up.  Abruptly starting an exercise or physical activity before you've properly warmed up can put undo strain on the knee (as well as to the rest of the body). Think of your body as a car engine.  One of the worse things you can do to a car is to peel out before the engine has a chance to lubricate all of its internal components. Unnecessary friction and stress can be the result. 

Walking, proper stretching, simple knee exercises, and stationary cycling are all good forms to help warm up the body before a run.

2. Avoid ramping up too quickly.  New runners, especially, can be susceptible to knee injuries within their first six months of training. Try not to increase distances or intensity by more than 15% per week.  Remember that it was the tortoise that won the race!

3. Assure that you have the right attire, specifically the appropriate running shoes. Normal "sneakers" probably won't cut it.  Good running shoes should be lightweight, flexible, offer good shock absorption, and made for running. Running shoes are becoming ever-more specific to the type of running that one does: road running vs. trail or mountain running, so choose wisely.

4.  Manage your weight.  Performing any strenuous activity like running, while maintaining a heavy weight can put added stress on the body's ligaments, joints and tendons.  Remember to start slow, and don't overdo it.  Always consult your medical professional before you start any strenuous activity.


If you have a passion for running, but have been sidelined due to a knee or ankle injury, don't let if fester.  Consult a professional, such as an orthopedic doctor or sports medicine specialist.

Dr. Kevin Crawford and the medical team at Lubbock Sports Medicine are experts at diagnosing and treating sports injuries, serving the Lubbock TX and South Plains area.  Please call us at 806-792-4329.  We are here to help.

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Stay Hydrated & Stay Healthy

On or Off the field, it's important to stay hydrated.

So busy are we during sports activities or during the regular course of the day that we often forget to hydrate ourselves.  During moderate exercise in the Texas summer heat, that's the last thing you want to do. During intense physical activity, that's the worse thing you want to do.

If we forego water breaks, we could easily experience symptoms of dehydration.  The symptoms can range from dizziness, cramping, and headache to more serious fainting, coma, and even death.  

A multitude of dehydration-related deaths occur each year across the spectrum of highly intensive activities, and are especially prevalent throughout the South and Southwest. Therefore, not taking the necessary steps toward hydration can be a very quick and detrimental matter.  With 60% of the human body made up of water, even a slight dehydration can negatively impact an athlete's performance, putting him or her at risk even that much more.

Aside from helping to protect us from heat exhaustion and over-exertion of the body, proper water (or sports drink) intake also assists in muscle repair and function, as well as overall health.  

Fortunately, coaches and trainers in organized sports are typically ultra-aware of the need to hydrate their athletes.  Many include mandatory "rehydration periods" during practice and during the game. However, it's up to the individual athlete to drink what they need.

As untreated dehydration can quickly result in heatstroke, what are some of the telltale signs that our bodies are lacking sufficient liquid?  A lack of sweating or urination, headaches, fatigue, rapid pulse, nausea, and pale skin are some of the signs of dehydration, among others. 

Remember to keep it safe, keep it cool, and drink lots of water or sport drinks to help keep you at the top of your game.

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD

4110 22nd Place Lubbock, TX 79409

(806) 792-4329

Saturday Injury Clinic

FREE* Saturday AM Injury Clinic for
Student-Athletes 

Lubbock Sports Medicine

4110 22nd Place. Lubbock, TX 79410

(806) 792-4329

To help treat sports-related injuries when it's tough to get into Urgent Care, Lubbock Sports Medicine is offering its Saturday morning Injury Clinic for Student-Athletes.  

Starting at 8:30am, and running through November 21st, we'll have our expert staff on-hand to assess our area's athletes for their recent on-field injuries.

Providing the latest in sports medicine expertise, the clinic is designed for the convenience of Athletic Trainers, Coaches, and Parents of athletes to evaluate and receive quick answers for sports injuries that they have incurred.

LSM's Physicians will provide their office services Free of Charge*.  Only imaging, bracing, and supplies will be charged when required.

To make your time that much more efficient at the clinic, you can download and Complete this Form .  Just hand it to the receptionist upon your arrival.  If you have any questions, please contact us at (806) 792-4329


Dr. Kevin Crawford

Orthopedic Surgeon / Sports Medicine Specialist
Lubbock Sports Medicine

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD

4110 22nd Place Lubbock, TX 79409

(806) 792-4329

Bottled Water vs Tap Water

With current global demand reaching $60 billion is sales, it actually wasn't until the last several decades that bottled water became a hit in the US. However, its wide use has been much more the norm Internationally for a much longer period. This is probably due to the fact that so many countries still haven't quite gotten the knack of providing potable water to their masses.  

Projected to become the #1 drink by 2016, the average US consumption per capita reached 34 gallons last year, as opposed to a mere 1.6 gallons per capita in 1976.  So, one would assume that bottled water is a naturally healthy alternative to that nasty-tasting tap water, right?  Well... Not so quick.

Drinking a cool bottle of water (in of course a plastic bottle, which is fodder for a whole other conversation), gives us images of fresh mountain springs, natural runoffs from the snow-capped Alps, etc.  Unfortunately for our health, we don't always get such "pure" water in our plastic bottles. Yet, some of the labeling would have us believe that we are drinking pure, liquid glaciers. We have become conditioned (thanks to effective marketing) to think that this pristine bottled water has to be better than our dirty old tap water.  Such a notion could actually be quite far from reality.

In fact, not all bottled water is the same.  And, with the lack of mandatory, precise labeling, we're often times not sure where our selected H2O in effect comes from - regardless of the mountain images and marketing campaigns.  Thankfully, people are starting to question how healthy bottled water really is, as well as the environmental impact of the packaging it comes in.  

While some bottled water does come from streams and are supposedly "treated", others come from regular municipal water supplies.  Other brands purify their water through distillation or reverse osmosis.  Regardless, we can't deny the convenience of carrying a bottle of H2O in our cars, in our office, or at the gym.  "But no one should think that bottled water is better regulated, better protected or safer than tap,” says Eric Goldstein, co-director of the urban program at the Natural Resources Defense Council (NRDC), which is a nonprofit organization whose mission is toward protecting community health and the environment.

Surprisingly, more than 25 percent of bottled water comes from a municipal supply. The water is treated, purified to some degree, and sold to us with a thousand-fold increase in price.  So what are we paying for - more healthy, purified water or simply glorified tap water? 

Three of the biggest sellers of bottled water are coming clean.  This year Nestlé Pure Life bottles will indicate whether their water comes from private, public, or deep well sources.  Aquafina will begin labeling that its contents come from public water sources.  Dasani states on its website that its water is sourced from local water, but not on the label itself.  For a health review of some of the major brands, visit http://www.cleanairpurewater.com/best_bottled_water.html.

The inconsistencies with the actual sourcing and purification processes of so many bottled water providers makes choosing a good brand that much more difficult for all of us.  Plus, there is little imperial data available on the purity of one brand vs. another vs. simple tap water.  In fact, there have been reports showing that tap water along with a good home filter can actually be one of the best solutions available.  And, if you want a bottle for the road, go for it.  Just make sure it's environmentally friendly and health-wise.

Live life to its Fullest!

Follow Us!

Facebook       Google+

Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD

4110 22nd Place Lubbock, TX 79409

(806) 792-4329