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How To Cure Knee Pain From Running

Still Not Sure If You Need To Stop Running My Advice Is To See A Physical Therapist Before The Pain Gets Worse

Foam Roller Running Knee Pain 3 – Knee Pain after Running Cure

A physical therapist can analyze your movement, look at your gait and the mechanics of your whole body, and identify what may be the true source of the problem. Why did one knee get injured and not the other? Maybe it’s because of chronic weakness in that one hip. Maybe that ankle sprain 10 years ago made you favor one side. Simply getting a diagnosis from an M.D. is a start, but it takes really analyzing your movement to understand why your pain is there and how to get rid of it.

Knee pain may come and go, but if it doesn’t disappear completely after a few weeks or is bad enough that it is making you stop doing something you love , then its time to get it checked out if you havent already. Schedule a visit with a physical therapist or an M.D. who can properly assess whats going on. Thankfully, most running-related knee injuries are from overuse and not traumatic accidents, which means there are ways to intervene.

What Causes Knee Pain When Running

It is important to understand the causes of knee pain in order to prevent it. Runners knee is a multi-dimensional condition which can be caused by excess use, overloading, misalignment or direct trauma. It is vital to establish that the cause of the troublesome knee pain when running is not actual damage or fraying to the cartilage of the patella. This can be done with a scan by your primary health care team. Your physiotherapist should also rule out hip misalignment as an underlying cause. Some people have genetic disposition to arthritis and other conditions which would cause chronic knee pain.

Knee Pain When Running

Hip Exercises To Relieve Knee Pain

There is a strong relationship between hip strength and knee pain, which is why runners who suffer from chronic knee issues, like patellofemoral pain syndrome are often given exercises to strengthen their hip abductors and hip extensors. If your knees are giving you trouble, or if you want to prevent future knee problems, add these four exercises into your regular strength routine.

Why the hips?

The reason hip strength is so closely tied to knee pain is because of the way your body moves as you run. In the stance phase of your running gait, the gluteus medius and your gluteus maximus help prevent your pelvis from dropping to one side. If these muscles are weak, your hips will drop momentarily with every step you take, causing your knees to cave inward. This causes compression of the knee cap, which over time, leads to knee pain.

Clamshells

  • Lie on one side with your knees bent and your legs stacked on top of each other.
  • Squeeze your glutes and slowly lift the top knee up as far as you can go without moving your hips.
  • Pause at the top, then slowly lower back down to the starting position. Repeat 10-20 times on each leg.
  • Add a resistance band to make this exercise more challenging.
  • Side-lying hip abduction

  • Lie down on one side with your top leg extended straight out and your bottom knee bent.
  • Squeeze your glutes and slowly raise your leg into the air as high as you can without moving your hip.
  • Hip bridges

    Banded crab walks

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    How To Fix Knee Pain

    This article was medically reviewed by Troy A. Miles, MD. Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society.There are 11 references cited in this article, which can be found at the bottom of the page. This article has been viewed 51,427 times.

    Knee pain is a common complaint among Americans and affects all ages, but often for different reasons. In younger people, knee pain is usually the result of an injury, such as a sprained ligament, tendinitis or torn cartilage. In older people, medical conditions such arthritis, gout and infections are more common causes of knee pain.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source Most types of knee pain can be managed at home with self-care treatments however, in some cases, medical intervention is needed, including surgical repair.

    How Is Runner’s Knee Diagnosed

    9 Tips To Relieve Runner

    Your healthcare provider can diagnose runner’s knee by looking at your health history and doing a physical exam. X-rays may be needed for evaluation of the knee.

    While active men and women may be equally likely to get hurt, some sports injuries affect women more often or in different ways. This guide explains the biggest risks active women face and how you can run, play or work out smarter to prevent injury.

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    How Is Runners Knee Treated

    Your healthcare provider will figure out the best treatment based on:

    • How old you are

    • Your overall health and health history

    • How much pain you have

    • How well you can handle specific medicines, procedures, or therapies

    • How long the condition is expected to last

    • Your opinion or preference

    The best course of treatment for runner’s knee is to stop running until you can run again without pain. Other treatment may include:

    • Cold packs

    Prevent Knee Pain From Running 1 Wear The Right Shoes

    The foot is a very complex part of the human anatomy.

    Its made up of 19 muscles, 26 bones, 107 ligaments, and 33 jointsand these take the brunt of a foot strike when running.

    Since running is a high impact sport that places a great deal of stress on the knees, wearing the right trainers not only helps you to run faster and longer, but may also reduce risks of pain and injury.

    A good running shoe is designed specifically to diffuse the load shooting up the rest of your leg.

    Just dont get me wrong.

    Im not suggesting that proper shoes are the ultimate solution to your knee issues.

    But its a start, and an important part of an overall prevention and treatment and plan.

    That said, I should also point outand this may surprise some of youthat the current research on the effectiveness of running shoes in improving performance and preventing overuse injury is, at best, mixed.

    This link provides you with more insight on the subject at hand.

    Yet, in my experience, a proper pair is non-negotiableregardless.

    Therefore, to stay safe, you got to find a shoe that fits your feet properly.

    More importantly, go for a pair that supports your natural foot typewhether youre neutral, high arched , or flat-footed runner.

    To find a suitable pair, head to your local running store and ask for a foot type and gait analysis, which will help you find what best matches your physiological and training needs.

    Also, be sure to replace your trainers regularly.

    Strength training is good for you.

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    Ways To Avoid Knee Discomfort While Running

    Pain while running is no joke. Fortunately, there are several ways to tackle this problem, including the following options.

  • Attending physical therapy. A physical therapist is an expert that can help you determine just what is causing your knee pain. After determining the root cause, a physical therapist can help you determine the best course of treatment, which may include guided exercises to help your knee joints regain their full range of motion.
  • Performing strength-training exercises. The body works together that means that when one area is weaker than it should be, another part of the body has to pick up the slack. When surrounding muscles are weak, the knee joint has to take the added pressure. This extra force can result in discomfort, pain, and even injury to the knees. Strengthening exercises can help correct these muscle imbalances, specifically ones that focus on the quadriceps and hamstrings.
  • Running on forgiving surfaces. Be kind to your knees and run, jog, or walk on softer surfaces like tracks or grass. It will ultimately place less undue stress on your joints.
  • Stretching, warming up, and cooling down. Proper warm ups, cool downs, and stretches can go a long way to reducing current pain and reducing the odds of injury. To be effective, its important to always properly warm up and cool down with every exercise session.
  • What Are The Symptoms

    Running knee pain! | How to fix runner’s knee

    The main thing is pain. You might notice it:

    • Usually in front of your kneecap, though it could be around or behind it
    • When you bend your knee to walk, squat, kneel, run, or even get up from a chair
    • Getting worse when you walk downstairs or downhill

    The area around your knee could swell, or you might hear popping or have a grinding feeling in the knee.

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    What Is Runners Knee

    Patellofemoral Pain Syndrome is a knee injury common among runners, cyclists, hikers, and those who engage in jumping sports like basketball, volleyball, or the jump events in Track & Field.

    PFPS is a mysterious injury in that theres no consensus on why it creates knee pain after running. But there are plenty of theories:

    • Some claim its because the kneecap does not track well in its groove in the femur
    • Others claim that its because the quadriceps is weak and does a poor job of controlling the kneecap during activity
    • And some others go on to claim that PFPS occurs because the cartilage of the knee has degenerated. While some research has concluded that there can be some cartilage degeneration accompanying runners knee, its not necessarily the cause.

    Many theories abound yet there is no conclusive answer as to what specifically causes PFPS. The best answer is likely a combination of factors, including weakness in the quadriceps and hips , overuse, and inflexibility. Your individual running form may also predispose you to developing this injury.

    If we continue diving into the cause of PFPS, its helpful to understand that your knee is a living joint and its stressed virtually all the time . Its very likely that your PFPS isnt a significant, traumatic injury but rather your knee telling you that its tired, potentially inflamed, and overused.

    This perspective on runners knee helps explain why most cases respond very well to rest and conservative treatments.

    Do Knee Braces Help Stop Pain When Running

    Overall, knee braces are orthopedic products that provide the knee with support and stability, relieve pain and protect it from injury. Also, they strengthen weakened knees and prevent inflammation. Therefore, in this article, we shall list some benefits of using knee braces while running and by tearing the ligaments and, damaging the cartilage.

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    Could I Just Have Arthritis

    Sure, especially if youre an older runner over the age of 55. Typical arthritis is due to wear and tear and you may be at a higher risk of developing arthritis if youve experienced a traumatic injury to the knee in the past.

    Visit your doctor and get an x-ray to confirm the diagnosis. But dont worry, just because you have some arthritis doesnt necessarily mean youre experiencing any pain. Degeneration of cartilage in the knee doesnt always cause pain while running.

    Defer to your doctors prescribed treatment of arthritis, as it will be different from PFPS.

    Additional Treatment For Runner’s Knee

    How to treat patellofemoral knee pain

    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.

    Read Also: Inversion Table For Knee Pain

    Strength For Relief And Prevention

    In the new approach to beating runners knee, not only are you encouraged to keep running, but youre also able to actively treat your pain with another type of movement. Research has shown that heavy isometric muscle contractions effectively reduce pain through an effect known as descending analgesia. Heres an example: Lie on your back with a rolled towel positioned underneath the affected knee. Contract your quadriceps and try to press the towel into the floor with the back of your knee. Hold the contraction for 5-10 seconds and relax. Repeat 10 times.

    When dealing with PFPS, its also important to address the factors that may have caused or contributed to your injury. Doing so will not only help you overcome an existing case of PFPS but also greatly reduce the likelihood of future recurrence. Research has shown that PFPS sufferers tend to be weak in certain important stabilizing muscles in particular, the hip abductors and hip external rotators. Studies have also demonstrated a link between particular biomechanical patterns including hip adduction , internal rotation of the thigh, and lateral tilting of the pelvis and PFPS. Fortunately, all of these issues are fixable.

    The good news about patellofemoral pain syndrome is that its a relatively minor condition. The bad news is that it can be just as debilitating and last just as long as more serious breakdowns. These tips can help to minimize the impact of knee pain on your running, if and when it strikes.

    Surgery For Runners Knee

    Surgery is rarely indicated for patellofemoral knee pain. If all conservative measures have failed and an individual is unable to participate in desired activities without significant pain, a surgeon may attempt to alter mechanics of the knee through a procedure such as a lateral release. In this procedure, the lateral patellofemoral ligament is cut to decrease the pull on the patella to the outside of the knee and attempt to improve tracking along the trochlear groove of the femur. The decision for surgery requires a lengthy discussion with the surgeon, reviewing several factors, including: the medical history of the patient the likelihood for success of the procedure and whether or not it will restore the individuals ability to perform athletically.

    Fortunately, with appropriate pelvic and lower limb strengthening and modification of risk factors for patellofemoral pain, the vast majority of cases resolve and individuals can return to their full athletic potential.

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    Troubled By Knee Pain While Walking Or Running Here’s What You Need To Know

    • You may get runner’s knee if you indulge in strenuous activities such as running, biking, jumping, cycling or playing football on a regular basis.

    If you feel excruciating pain around your knee area while walking, running or climbing staircase, you might be suffering from runner’s knee. Also known as patellofemoral pain syndrome , runner’s knee refers to the pain felt in front of the knee or around the kneecap but unlike its name is not necessarily associated with injury caused by running.

    Dr. Suhail Shaikh – Consultant in Arthroscopy & Sports Medicine, Lokmanya Hospital Pune talks about the causes, symptoms and treatment of the condition.

    Causes of runner’s knee

    Runner’s knee could affect you due to a variety of reasons like indulging in strenuous activities such as running, biking, jumping, cycling, playing football, and walking, basically all the things that cause repeated pressure on the knee joints.

    Apart from these physical activities, there might be other causes of runner’s kneelike malalignment of the kneecap,injury or trauma to the patella,weakness of muscles present around the knee or having a flat foot. It may also be caused if there is poor foot support or the hamstrings are tight and also if you go overboard while training.

    Still not sure if your knee pain is due to runner’s knee. Then, look out for the below-mentioned symptoms.

    Symptoms of runner’s knee

    * Pain in and around the kneecap

    How To Cure Runners Knee Load Management

    5 Steps to Fix Runner’s Knee

    In this four-part series on the topic of how to cure runners knee, lets start by focusing on load management

    But what does load management actually mean?

    In short, it relates to controlling the amount of load you subject your body to, both in terms of total running volume and increases/decreases. To keep it simple, think about it as avoiding doing too much, too soon.

    This is a clear message from the excellent patient information leaflet produced by my good friends & colleagues Dr. Christian Barton and Dr. Michael Rathleff , best summarised by these two images.

    It must be stressed that load is a good thing for the human body. We are remarkably adaptable creatures, and the correct amount of load will lead to positive adaptation within the tissues.

    Load too little, you will not adapt. Load excessively, you may break down. I personally like the term zone of optimal stress to describe the middle ground which will provide a training effect without breakdown and excessive knee pain.

    So how can we make this a measurable target for the average runner?

    Although it will be individual to every athlete and may vary in each training cycle, there are some guidelines that apply to most runners.

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    What Causes Pfp Syndrome

    Patellofemoral pain syndrome is an overuse disorder. These happen when someone does the same movements that stress the knee over and over again.

    In PFP syndrome, repeated bending and straightening the knee stresses the kneecap. It’s most common in athletes.

    Some people with PFP syndrome have a kneecap that is out of line with the thighbone . The kneecap can get out of line, or wiggle as it moves along the thighbone, because of muscle weakness, trauma, or another problem. If this happens, the kneecap doesn’t glide smoothly over the thighbone when the knee bends and straightens. The kneecap gets injured and this causes the pain of PFP syndrome.

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