You may be wondering why an article on runner’s knee appears in a drum publication. Runner’s knee, also known as chondromalacia patellae or CMP, is simply the name of a particular kind of knee strain injury that can come from, among other causes, incorrect position of your high hat pedal.

Causes of runner's knee
Runner’s knee is caused by too much wear on the underside of the kneecap. This excess wear can occur with repeated motions that put strain on your kneecap, or patella. If your high hat pedal is too far out in front of you, you are putting a lot of strain and force on your kneecap in an unnatural direction.

How does it feel?
You will know you have runner’s knee if you start feeling pain just under and to the side of your kneecap during and after drumming. If left unchecked, the pain can become so severe that you may limp until the tendons stretch out a bit.

What if I have it?
First of all, correct your high hat pedal placement. The high hat pedal should not be too far out in front of you or cause you to be twisting your foot relative to your leg to work the pedal. Pull your high hat towards you a bit so that when your foot is on the pedal, your thigh makes close to a 90 degree angle to your shin. Your foot should be parallel to your thigh.

Next be sure you exercise your knee before and after drumming and whenever you feel knee pain. Below are some excellent stretches that don’t take much time and help to stretch out the tendon that is causing some of the problem.

1. Lay down on your back. Put your left leg over your right side so that it is hovering a couple inches from the floor. Slowly move your knee towards your head until you feel a good stretch across your outer left thigh. Hold the stretch for 45 seconds.

2. From a standing position, hold onto a stable chair or counter. Lift your left leg up so that your knee is bent at a 90 degree angle. Grab your left knee with your right hand and slowly pull it back towards your right hip. You want to feel the stretch across your outer thigh. Do not twist the knee. Hold the stretch for 45 seconds.

Prevention of runner’s knee
Always stretch before and after playing drums. Avoid sitting cross-legged, as this tends to exacerbate the problem. See your doctor or physical therapist if you have chronic problems. Consider using over the counter anti-inflammatory medications like ibuprofen before a long practice session to keep the swelling down.

Being kind to your body and listening to it for signs of injury can help prevent joint problems and keep your drumming.