在书中的第32页谈到了这个症状，髌骨在哪里呢？搭配最上面的图来看啰：

The patella (kneecap) is a sesamoid bone, which is a bone that sits inside a muscle-tendon unit. In the case of the knee, the patella is located inside the patella tendon and connects to the quadriceps muscle group, the most powerful group in the body. The patella has to withstand tremendous amounts of force, and the direction in which the patella moves is directly related to the forces that come from the quads. 

( 髌骨(膝盖骨)是一个种子骨，位在髌腱内侧并且连接着身体最有力量的股四头肌群。髌骨必须承受巨大力量，而髌骨移动的方向，直接关係到股四头肌的力量。)

註: 何谓种子骨(Sesamoid Bone)，在Wiki里有介绍，节录了一下“是包在肌腱里的骨头，功能是使肌腱远离关节，并增加肌腱弯曲的角度以提高肌肉的收缩力，例如膑骨和豆状骨。”

For example, if an athlete has a strong lateral (or outer) quad, the patella can be pulled to the outer side. The back of the patella is lined with a thin layer of cartilage known articular cartilage. This layer helps the patella track up and down along the front of the femur.

( 举例，若运动员的股四头肌横向(外侧)比较强壮，髌骨会被拉向外侧。髌骨的背侧有一层薄薄的关节软骨，有助于髌骨沿着股骨前侧进行向上与向下的移动。)

Pain can come from several causes. One is an injury to the cartilage under the patella. Poor running or biking mechanics resulting from weak or tight muscles can contribute. Poorly conditioned glutes, core muscles, hips, and quads can be lead to pelvic instability, which can affect the knees. 

( 引起疼痛的可能性有很多，其中一个是位在髌骨下的软骨受伤了。虚弱无力或是僵紧的肌肉可能会带来不佳的跑步或自行车力学，而缺乏训练的臀肌、核心肌群、髋关节及股四头肌导致骨盆的不稳定，进而影响到膝盖。 )

Here’s how: Ideally, you pelvis remains in a steady, level state as you run. But if your muscles are underconditioned, your pelvis will wobble as you run, just as a car will wobble on badly aligned tires. This stresses the knees and can cause runner’s knee.

( 理想情况下，当你跑步时，骨盆依然要保持稳定状况。然而肌肉在缺乏训练的情况下，当你在进行跑步时，骨盆会摇晃着，就像一台没有校正好轮胎的车子一样，在行驶时，车子摇摆着。)

I see this condition in more women than men because of what is called the Q angle or the knock-kneed angle, which is caused by their wider hips and can result in overpronation (when the foot falls inward).

(由于女性有较宽的髋关节并且导致足部落地时过度内旋，Q Angle的角度较大，所以女性出现跑者膝的状况比男性多。)

处理的方式，书上有谈到四项，其中先介绍三项：

1. 动态的休息(Employ dynamic rest)

当你在进行复健，可以进行上半身的训练，再加上在水池中进行跑步，或是骑程自行车，前提是在进行时膝盖不会疼痛。

2. 改善身体的力学(Work on body mechanics)

可以利用摄影机来记录你跑步的姿势与动作，观察去动作，并改善其肌力与柔软度，而你也许需要找寻教练来协助你进行。

3. 矫形器(Try orthotics)

足弓回复器及矫正鞋来帮助过度内旋的状况。

而还有一项是强化膝盖、股四头及髋关节的肌肉，并改善其柔软度，这不仅有助于你的复健，也有助于预防的效果。首先，可以放松僵紧的“股四头及髋屈肌”，利用Foam Roller来进行。然后再强化较弱的肌群，像是Prisoner Squat; Bulgarian Split Squat、Mountain Climbers、Walking Lunge的动作，可以将这些动作加到原有的训练内容中。至于次数及组数，可以请教专业的教练，或是市面上有相关的书籍，可以自行参考啰。