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How To Alleviate Knee Pain From Running

Additional Treatment For Runner’s Knee

Knee Pain When Running (HOW TO FIX IT!)

It may also be a good idea to take part in a strengthening and motor retraining program, or physical therapy and exercises to fortify your knees as well as other parts of your body. Orthotics, taping, and manual therapy such as massage, myofascial release and trigger point therapy may also help.

Strengthen Your Lower Body And Core

If you want to keep your knees feeling good during and after a run, work on strengthening your lower body and that includes your core.

Weakness throughout the lower kinetic chain can add to an increase risk for runners knee, says Nessler. ;If you address the most common physical weaknesses seen in the majority of runners most will not only have a dramatic reduction in runners knee, but will have a reduction in all lower limb injuries.

In between runs, make sure youre incorporating functional exercises like squats, lunges, and planks to strengthen your lower body and core and to keep runners knee at bay.

The Top Seven Ways To Treat Your Runners Knee

Thankfully, there are a lot of things you can do to get some relief from the pain while your knee heals. For many people, these strategies will also speed up recovery times, so they can get back to their regular workout schedule sooner. So lets find out what is the fastest way to heal runners knee?

#1 Rest the knee.

First and foremost, you must rest your knee so that it can heal. Can I run on runners knee? Avoid doing any type of activity that causes pain. That means no running, no lunges, no squats, and no standing for extended amounts of time. Sometimes, even sitting for a long time can make it hurt worse. Whatever the activity is, if it causes pain, dont do it until the injury is completely healed!

#2 ;Ice is your friend.

Ice is a great way to treat pretty much any sports-related injury. It can help to reduce the swelling and inflammation thats causing the pain. Reducing inflammation will also help the injury to heal faster. Try icing your new for about 20 minutes at a time, every three hours or so, until the pain is completely gone.

#3 Provide some support.

Providing some support for your knee can really help to provide some relief for the pain, and it may even help it heal faster. Try wrapping your knee with an elastic bandage or wearing a knee brace to give it some extra support.

#4 Elevate your knee.

#5 Wear arch supports.

#6 Give acupuncture a try.

#7 Surgery should be a last resort.

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Why Do My Knees Hurt After Running

Why do you run? Because it feels good. Because it relieves stress. Because it enables you to eat cake. I get that, because running is also important to me. Im a 32-time marathoner who knows how frustrating it is to be injured. Its the reason I became a sports doctor. Ripping my anterior cruciate ligament playing football when I was in medical school was devastating, but it was the single most important event to influence my work. Its what drives me to help my patients. Almost every day I treat runners with achy knees. Many are freaked out: can I still run? Will I have to switch to swimming? Thankfully, most knee problems wont keep you off the road for long. Heres what you need to know about common knee injuries.

How To Reduce Knee Pain When Running

How To Reduce Knee Pain When Running

I recently posted about 3 approaches that are commonly used to reduce knee pain that dont work, at least in the long term. But what can you do to reduce knee pain when running?

The first step with any injury/pain is to reduce the amount of the activity that brings it on. In the case of acute injuries, tears, and sprains, this is pretty obvious and initially, this will likely be that the activity is reduced to zero.

This wont be zero activity just zero in terms of anything that is likely to stress the knee and surrounding structures whilst you go through rehab. As things improve it is ok to have knee pain when running so long as it isnt a lot. More on that later.

What about more chronic pain or one that has come on slowly? Things like ITB syndrome, runners knee, PFP or similar problems.

The first port of call is to reduce the activity, in this case running, to the point where there is no knee pain.

To begin with this might still be zero but only for a very short period of time and only in the most severe cases. Outside of these, we need to find the combination of duration and intensity that can be done regularly that doesnt make things worse.

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Your Knees Are Under More Stress Than They Can Handle

Pain below your kneecap and above your shin is generally due to repetitive stress on your knee while running. That’s because the force placed on the knee while running may strain the patellar tendon, which connects the shin bone to the kneecap.

Over time, that stress could result in patellar tendonitis. “Physiologically, this is the inflammatory cells in your body becoming overactive in a certain area.” Dr. Logan explains.

Although it’s less common, knee bursitis can also be caused by excess pressure on the knees while running, Dr. Logan says. Bursa are small, fluid-filled sacs located near joints, and the ones around the knee can cause pain when inflamed.

“In the case of runners, this would most likely be pes anserine bursitis, which is on the inside of the knee, but further down between the shinbone and three tendons of the hamstring muscle at the inside of the knee,” Dr. Logan says.

When Should My Kid See A Doctor For Knee Pain

The knee is the largest joint in the body, and it is made up of many important and complex structures. Injuries to the knee, especially for kids and teens who are still growing, can lead to short-term and long-term damage. If your child is experiencing knee pain, especially if you notice any limping, it is important that he temporarily stop activity and that you schedule an appointment to have your childs knee evaluated by one of our specialists as soon as possible to help prevent potential additional knee damage.

Its also important for kids and teens with knee pain and injuries to see an orthopedic or sports medicine specialist;specifically trained to treat kids and teens. A pediatric-trained doctor will know how to diagnose and care for kids and teens to help avoid any long-term damage to the knees. The pediatric sports medicine orthopedic surgeons and sports medicine specialists at Childrens are specially trained to diagnose and treat kids from birth to age 21. We help your child recover as quickly as possible so that he can safely return to activities.

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Runners Knee Myth: My Kneecap Doesnt Track Properly

This is the most commonly cited cause of runners knee. The idea is that the patella tracks within the groove in your femur. But when it doesnt slide evenly in this track, you can end up with PFPS.

This tracking problem is why most treatments focus on

  • strengthening the quadriceps
  • stretching the IT Band
  • using knee braces
  • taping the knee

But unfortunately, theres no clear relationship between a tracking problem and your PFPS .

The patella is more dynamic than we give it credit for: it can move all over the place. If you lie down so your leg is straight and youre not holding any tension in your knee, youll notice the patella seems to hover over the knee joint. Manipulating it in all directions is quite easy.

Like many things in biology, theres no clear definition of what normal tracking is for the patella. Several studies have shown that tilting or displaced kneecaps during activity shouldnt be construed as abnormal. Indeed, abnormal may be normal!

Healthy knees do all kinds of weird things and its virtually impossible to tell an injured knee from a healthy knee by looking at the position of the patella.

So if your treatment focuses on correcting the alignment or function of your patella, you should find better treatment.

What Should I Do About Achilles Pain When I Run

Exercises to Reduce Knee Pain When Running

To treat achilles pain at home, Andy recommends applying ice to the area if you can feel a lump there . You can also gently massage the area with your fingers.

You could also try using heel wedges in your shoes. Get advice about this from a sports or running shop.

See a GP or a physiotherapist if you have achilles pain that does not disappear after 3 to 4 weeks.

If you have a sudden, sharp pain, your achilles tendon may have torn. See a GP straight away if this is the case.

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How To Prevent Knee Injury And Pain

By far the biggest complaint I get from runners about running is that it’s so hard on their knees. Secretly, inside of me, I have my own complaint. It’s that running is blamed for all the knee problems when in actuality it’s not running that is causing the injuriesit’s the way people run.

Every time someone’s knee goes out and their friends ask them how it happened, they’re quick to respond, “it happened the other day while I was running.” The truth is that if you can work on your running technique so that there is minimal impact or undue stress to your knees, you’ll never have knee problems. It’s as simple as that.

Why Can Running Cause Knee Pain

One of the main causes of knee pain is running. This is not because running is a particularly dangerous exercise, but because it is a popular form of exercise its easy to do close to home, and you dont need a gym membership or fancy equipment.

This is why knee pain that results from exercise is often called runners knee, even though other exercises can also cause sore knees.

Knee pain during or after running can be caused by a number of factors – weight, technique, over-exercising, or a poorly healed injury. Read my blog post on knee pain after running for more information.

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Protect Those Precious Knees

  • Avoid a heel strike. Don’t over-stride and let your feet get ahead of you. Always make it a point to stay ahead of your feet and let your legs swing to the rear, not forward.; If you reach with your legs as you swing them forward, your feet will land in front of you and you’ll be putting on the brakes with every foot strike. Then all the shock of hitting the road goes right up your legs to your knees, which were never designed to act as shock absorbers.

Eventually your knees will get tired of taking all that abuse and begin to complain. If they do, I suggest you listen to what your body is trying to tell you and change your stride mechanics, or you could end up on the bench. ;

  • Don’t pick up your knees when you run. That’s right. Pay no attention to the advice of all those running magazines that tell you to pick up your knees and reach forward for a longer stride. When you pick up your knees, your lower leg will swing forward and your heel will come down in front of your body and, as I just said previously, you’ll be putting on the brakes every time your foot hits the ground.

Should I Run With Knee Osteoarthritis

How To Help Knee Pain While Running

To run or not to run? That is the question, especially if you suffer from knee osteoarthritis. Conventional wisdom has long been that high-impact activities such as running only compound the pain and damage of osteoarthritis. Joints are asked to absorb a jarring shock, often on hard surfaces, which has been thought to lead to an increase in osteoarthritis overall. Whether hard surface or trail running, which asks the knees to remain stable over uneven terrain, running can be a real pain for the knees.

But what if running was not only not harmful but could also help prevent osteoarthritis? New research indicates that conventional wisdom banning running may actually be wrong.

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Causes Of Runners Knee

While its not positive what causes runners knee, it has been associated with:

Overuse: Running or jumping sports puts stress on your knee joint, which causes irritation under the kneecap.Muscle imbalances or weaknesses: This can be caused when your muscles around your hip and knee dont keep your kneecap properly aligned.Injury: Trauma to the kneecap, like a dislocation or fracture, has been linked to patellofemoral pain syndrome.

Maintaining healthy joints while exercising is important to decrease the chances of being diagnosed with runner’s knee.

Runners Knee Physical Therapy:

Your physical therapist may suggest:

Rehabilitation exercises: Specific exercises can strengthen muscles around your knee and control limb alignment. Correcting inward movement of the knee during squatting is a primary goal.Supportive braces: Knee braces and arch supports might be helpful.Taping: Your physical therapist may show you how to tape your knee to reduce pain and help your movement.Ice: Icing your knee after repetitive use may be helpful.Low-impact activities: During recovery, you may want to restrict yourself to knee-friendly activities such as bicycling, swimming and running.

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Gentle Exercises To Relieve Knee Pain That Results From Running

Preventing knee pain is all about building the muscles around the knee and in the legs to help provide support and cushioning. When using exercise to relieve painful or stiff knees, it is vital you avoid exercises that involve excessively bending the knees such as deep squats or deep lunges. Keep knee exercises gentle to prevent causing any further damage to the joint take it slow and youll benefit more for it.

Ive recommended some gentle exercises that will help build strength without causing any further damage:

  • Wall sit: stand against a wall with your feet about two feet in front of you, and slowly slide down the wall until your legs form a 90 degree angle. Your feet should be directly below your knees, so you may need to adjust them slightly. Stand up and repeat
  • Leg extension: while sitting on a chair with your feet on the ground and your legs at a 90 degree angle, lift one foot up so that your leg is horizontal. Hold for 5 seconds then lower and repeat with the other leg
  • Toe taps: lie on your back with your knees above your hips and your lower legs parallel to the floor. Gently tap your feet alternately towards the ground
  • Partial squats: standing about a foot away from a chair with your feet about hips-width apart, slowly lower halfway down to the chair. Keep your abs tight and make sure your knees dont go over your toes
  • So How Long Should Recovery Take

    Developing A “Hip Strategy” To Relieve Knee Pain With Running And More

    Research suggests that doing exercises that strengthen the knees and hips 3 to 4 times a week for 6 weeks can help decrease knee pain.

    But if nothing is working after 3 weeks and you still have significant pain, seeing a doctor or physical therapist is your best next step.

    Starting with the exercises listed is sufficient for acute pain, says Win. From there, I typically would progress them into more functional exercises or runner-specific. This could be jumps, hops, and landing mechanics, which is important to implement before going full on running again.

    You may need further evaluation with a CT scan, X-ray, or MRI to determine if there is an underlying cause.

    Win also mentions that recovery really depends on the individual and the diagnosis behind the knee pain. Typically, recovery can take about 6 weeks.

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    Your Kneecap Is Tracking Poorly

    The type of knee pain that’s most common among runners is the result of runner’s knee, also known as patellofemoral pain syndrome. Runner’s knee can be caused by a number of factors, including overuse, muscle imbalances, alignment issues and repeated stress on the knee joint, according to the American Academy of Orthopaedic Surgeons .

    Patellofemoral pain syndrome is “nearly always in the center of the front of the knee,” says Zachariah Logan, MD, a board-certified orthopedic surgeon at Texas Orthopedics.

    For example, you can get runner’s knee if you rack up too many miles at once or run every day and don’t allow your body to properly recover. Or, your patella may be tracking poorly in the groove it sits in within your thigh bone. This results in a potentially painful force on the bony joint where your thigh and kneecap meet.

    Weak quadriceps muscles and weak or poorly engaged glutes and hip rotator muscles can also cause issues with tracking, according to the AAOS.

    It Band Friction Syndrome

    The second type of repetitive strain injury also described as runners knee is illiotibial band syndrome, also known as IT band syndrome and IT band friction syndrome, or ITBS or ITBFS, for short. The illiotibial band, a thick band of connective tissue, runs from the outside of the hip to the outside of the knee and helps keep the knee joint stable. ITBFS occurs when it becomes tight or inflamed.

    The pain shows up on the outside of the knee, as the knee moves from a flexed to an extended position. If the pain kicks in 5-10 minutes into your run, this is a good sign that you have ITBS.

    More women than men experience IT band syndrome, and it affects just as many veteran runners as beginners.

    Its important to rest as soon as ITBS shows up, so that the problem doesnt become chronic.

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