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Knee Inflammation And Pain After Marathon

Unfortunately, knee pain after marathon is a pretty common condition that affects many long distance runners, joggers and marathoners.

Most of the time, the knees get damaged and injured due to two main issues:

  • chronic overload
  • muscle imbalances

Combined, they can lead to knee inflammation and pains.

Some examples include:

  • iliotibial band friction syndrome (ITBFS)
  • patellofemoral pain syndrome (PFPS)

What we (and the runners/marathoners) need to do is to stretch out the tight and shortened muscles in combination with strengthening weaker, less firing muscles to rehab the knee, decrease pain and prevent future knee pain and injuries.

Many runners suffer from either/both:

  • weak gluteus medius (middle buttock muscle)
  • tight iliotibial band

Especially with iliotibial band friction syndrome or patellofemoral pain syndrome.

If patients want/aim to strengthen their gluteus medius muscle, what they can consider is adding on the following muscle strengthening exercise to their regime:

  • single leg bridging
  • single leg raises

If patient want to improve their tight iliotibial band, we recommend regular deep tissue release therapy or you can use our foam roller and electric heat packs to soften tight muscles, then place the foam roller under the iliotibial band and roll up and down along it for at least 5 minutes to release the tight band.

We recommend you to connect with us and see our senior physiotherapists to:

  • analyse your gait and running pattern to see if it could be a running or walking pattern issue
  • treat your tight iliotibial bands or work on your gluteus medius strength
  • clinical Pilates can help improve your core strength which keep your form strong and stable too

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Phoenix Rehab Singapore Core Services And Specializations

Phoenix Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.


Patients who sustained injuries to their elbows, forearms, hands, wrists (sprains and fractures) and fingers, and requires Hand Therapy to increase the function of their hand following injuries or post-operations as well as custom made hand splints.

Commonly treated hand pain injuries includes wrist and finger fractures, de Quervain's tenosynovitis, carpal tunnel syndrome, trigger finger, tennis elbow, golfer's elbow and more.


Clinical Pilates is a form of physical exercise that focuses on posture, core stability, balance, control, strength, flexibility, and breathing. It is a system of safe and effective exercises, which meet specific individual needs, to treat a wide range of injuries and conditions.

You may do Pilates as matwork or with the reformer or both, and every session will be customized 100% to your fitness, injury and tolerance.



Sports and deep tissue release massage helps to increase nutrient-rich blood flow to tired , tight and tense muscles to accelerate recovery and shorten downtime. It also prevents muscles from scar tissue micro-tears (and potential ruptures), and increases muscle performance.

Done regularly, it will keeps your muscles healthy and fit with body/movement-confidence.


All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB). See our entire team here by location and specialization.

At the first session, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover as well as provide treatment in the same session. Follow up sessions are inline to provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

do Tell Your Family, Friends And Colleagues About Us =)

We appreciate you as a patient and want you to know that the #1 (and only) way we grow as a clinic is through word of mouth referrals from valued patients like yourself.

We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients. When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.

book your physio appointment today