When you were twenty, were you in good physical shape? You could play soccer, tennis, or basketball all day, ride your bike, or run for miles. Twenty years and a few pounds later, you decide you want to get back to being in good shape again. You put on your sneakers every day and go for a run. Within a few weeks, your knee pain becomes unbearable. What happened?
More and more people are becoming interested in running, and as a result, the number of injuries is also increasing, especially in the knees and ankles. This can happen if you start running without taking the necessary precautions and without knowing how these areas can be put under stress due to constant injuries.
If you experience knee pain while running, it indicates something is wrong. It’s one of the most common ailments among runners. This article will discuss the possible causes of this pain and its prevention and treatment.
Causes of knee pain while running
If you are a runner and experience knee pain while running, it is best to see a specialist rather than self-diagnose. However, below we explain the most common causes or reasons, along with their symptoms, why you may suffer from this pain while running:
- Patella pain: This is weakness in the quadriceps muscle. The quadriceps hold the kneecap in place, and if there is weakness, muscle imbalance will occur. The kneecap can shift from left to right and irritate. You will notice pain below the kneecap worsening after running or going up and down stairs.
- Jumper’s knee (patellar tendonitis): While running, the patellar tendon can be repeatedly stressed, causing inflammation. This tendon connects the tibia, which extends the lower leg to the patella. Pain below the knee and above the shin can result.
- Meniscus tear is an injury to the medial meniscus inside the knee. It causes swelling, a clicking sensation when injured, and stiffness in the knee. Your knee will feel trapped and be difficult to bend or straighten.
- Iliotibial Band Syndrome: The iliotibial band is a strong, fibrous tissue stretching from the hip’s outer part to the knee’s outer side, helping to support movement and stability. If the tensor fascia lata becomes tight and shortened, it puts tension on the iliotibial band, which causes irritation and pain. You may experience a sudden, sharp pain on the outer side of your knee.
- Osteoarthritis: The breakdown of hyaline cartilage (the lining of the joint) causes the bone to rub against the bone during running, causing friction and pain. Your knee will swell and feel stiff and painful during running and everyday activities.
Preventing Knee Pain While Running
You can take several steps to prevent and avoid knee pain while running. Let’s see what they are:
- Warm up before you start running: Do warm-up exercises such as gentle stretching for your leg muscles, especially your quads, hamstrings, and calf muscles. This will prepare your knees and reduce the risk of injury.
- Wear the right shoes: You need comfortable running shoes with enough foot support. This will prevent excess pressure and pain in your knees.
- Gradually increase the intensity: Do not suddenly increase the distance, speed, or intensity. Increase your exercise so that all your muscles, including those around your knees, become stronger.
- Strengthen your muscles: Include muscle-strengthening exercises in your workout. This will help stabilize your knees and reduce their stress while running.
- Good running technique: You need to ensure good running technique. Running with a straight stance, proper stride, and soft landing will reduce the risk of injury and knee stress.
- Run on various surfaces: To reduce strain on your joints, try running on grass, dirt paths, or soft trails. This will reduce the repetitive impact on your knees and prevent potential injuries.
- Get enough rest: Your body should have enough time to rest and recover after training. Rest is very important for tissue repair and strengthening.
Possible treatments
If we talk about the treatment to follow to relieve knee pain while running, there may be different treatment methods depending on the severity of each specific disease. Nevertheless, it is always advisable to go to a specialist to diagnose the problem more accurately and identify the origin of the pain. You can also apply the following measures to relieve knee pain at home:
Apply cold to the outside of the knee. This will reduce inflammation and discomfort caused by the injury. Remember that you should never apply cold directly to the skin. Before applying ice, wrap it in a cloth and leave it for no more than 20 minutes at a time for two hours.
Go to a specialist. A specialist doctor can 100% determine the cause of your knee pain.
Apply painkillers to the affected area. To relieve knee pain while running, you can apply a topical painkiller.
What foods or supplements are good for the knees?
- Collagen: Collagen is a protein part of tendons, ligaments, and cartilage. Taking collagen supplements can help strengthen your joints.
- Omega-3: Omega-3 fatty acids help lower joint inflammation, which may ease pain and stiffness.
- Vitamin D: Vitamin D is vital in keeping your bones and joints healthy. Get enough sunlight or take a supplement if needed.
What is the best way to warm up your knees before running?
It is very important to warm up properly before running to avoid knee injuries. Consider doing the following warm-up exercises:
- Dynamic Stretches: Do dynamic stretches, such as ankle circles, knee lifts, and hip thrusts, to increase circulation and prepare your joints.
- Foam Roller: Roll a foam roller over your leg muscles before running to help loosen them up and improve flexibility.
- Mobility Exercises: Do hip and knee mobility exercises to align your joints properly.
Top 3 tips to avoid knee injuries while running
1. Start every run with a warm-up to avoid knee injuries
Before each run, warm up your body by walking and running more slowly. This will gradually increase your heart rate and prepare your tissues (muscles, bones, tendons, ligaments, etc.) for more sustained effort in the next workout. Once your body is well warmed up, you can run faster.
2. Run with as few steps and as little noise as possible
Taking small steps while running will have less overall impact on your body. In addition to running fast, increasing the number of steps per minute and shortening each step to reach an optimal cadence of between 170 and 190 steps per minute will reduce the vertical reaction force with each step and thus reduce the impact on the knee, among other things. Another good tip to reduce impact force is to make as little noise as possible while running.
3. Choose the right shoes
Choosing the right running shoes to reduce knee injuries depends on several factors. Suppose you are an experienced runner who has not suffered any injuries and wants to improve your performance. In that case, it is advisable to continue running in the type of shoes you are used to wearing to limit the need for changes and adaptations.
On the other hand, if you have a knee injury, consult a physiotherapist who specializes in running and can assess your running style. If you are wearing the most preferred shoes (heavy, thick shoes with thick soles) and your physiotherapist determines that the load on your knees is increased due to long strides, changing the shoes to a more minimalist model (lighter shoes with thin soles) may be beneficial. More minimalist shoes give a better feel for the foot on the ground and encourage more effective impact control behaviors, such as taking smaller steps and reducing the load on the knees. On the other hand, you should wear these new shoes very gradually, for example, one or two minutes more per day if there is no discomfort.
You must have benefited from knowing these important facts for your precious health. Don’t ignore knee pain while running. Remember, taking the right steps at the right time can help you live a healthy and active life.
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