What Should I Do About Achilles Pain When I Run
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.
How Is Runner’s Knee Diagnosed
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.
What Is The Fastest Way To Reduce Inflammation In The Knee
Ways to reduce swelling in the knee Resting. Avoid any activity that may have caused the knee to swell. Applying ice. Applying ice to the knee, for 1520 minutes at a time, can reduce swelling. Compression. Elevating the knee. Taking anti-inflammatory medication. Doing gentle exercises. Massaging the knee.
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How To Heal Runners Knees
If you go out to the park during COVID-19 you will notice that there has been an increase in physical activity, whether that be running, cycling or other forms of physical activity. With this sudden increase in physical activity comes an increase in overload injuries.
A common injury seen in running is what athletes refer to as Runners Knees.
It is important to note that runners knee is not a clinical diagnosis, but a common term athletes use to describe knee pain caused by running. Commonly, injuries may include patellofemoral pain syndrome and iliotibial pain syndrome. If pain does present itself during or after a run, athletes must be equipped with different strategies and self-treatment options to relieve pain symptoms.
Self-treatment can be split in 2 categories: self-myofascial release and strength. Below are some examples of exercises that may help to relieve pain or prevent common running injuries if they are implemented into running programs.
Gluteal Muscles Level 1
Sit with your knees bent and feet flat on the ground. Fold on leg over the opposite knee. Place the foam roller or trigger ball underneath the glute that has the foot off the ground. Perform small circular and back and forth movements, looking for areas that may be tight.
Perform for 30 seconds on each side.
Iliotibial band Level 1
Quadriceps Level 1
Hamstring Option 1: Supine Bent Knee Stretch
Gastrocnemius Level 1
Ice To Reduce Inflammation
Ice is the best non-pharmaceutical anti-inflammatory out there, but not many people want to spend time icing their knees after a run. Icing helps prevent inflammation from happening in the first placeespecially if you have inflammation from knee injuries or surgeries.
Do an ice massage for eight to 10 minutes along painful areas of the knee. To be most effective, place a towel over your leg and rub the ice in small circular motions on and around the knee until the area is cold.
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How Can I Prevent Runner’s Knee
- Keep your thigh muscles strong and limber with regular exercise.
- Use shoe inserts if you have problems that may lead to runner’s knee.
- Make sure your shoes have enough support.
- Try not to run on hard surfaces, like concrete.
- Stay in shape and keep a healthy weight.
- Warm up before you work out.
- Donât make sudden workout changes like adding squats or lunges. Add intense moves slowly.
- Ask your doctor if you should see a physical therapist.
- If your doctor or physical therapist suggests it. Try a knee brace when you work out.
- Wear quality running shoes.
- Get a new pair of running shoes once yours lose their shape or the sole becomes worn or irregular.
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Warm Up And Cool Down
It’s essential to warm up properly before you start running. Five to 10 minutes of brisk walking or gentle jogging before you start will warm your muscles up and help prevent injury.
To cool down, carry on running at an easier pace or walk for 5 to 10 minutes. This will help your body recover after your run.
See Tips for new runners for more information about warming up and cooling down, as well as running technique.
Cause: Weak Hips And Inner Quads
Runners have strong hip flexors and usually weaker posterior hip muscles, like the gluteus medius, Kaiser says. With weakness in this area, the femur tends to rotate inward, making the patella strike the edge of the femoral groove, causing pressure and pain, Roberts explains. But by building these muscles you can keep the femur from rotating inward during the weight-bearing phase of your running gait, he says.
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What If These Treatments For Knee Sprain Arent Enough
Mild and some moderate knee sprains improve with conservative treatment. That includes the tips above, specific physical therapy, or injections to reduce pain.
But, depending on the severity, some sprains will need physical therapy for longer. Others will need surgery to improve.
A doctor may recommend surgery for athletes with a torn ligament. This will make sure they return to sports fast. Also, people with severe knee instability may feel better after surgical intervention.
P.S. Keep in mind that surgery is a personal decision. If youre considering it, talk to both your therapist and doctor about the pros and cons.
What Causes Runners Knee
Runners knee can happen for a variety of reasons, many of them having to do with the muscles and bones of the leg. Some of the more common causes are:
- Direct trauma to the knee. Falling on your knee or taking a blow to the knee can dislocate the patella or move it out of place, causing it to track incorrectly along the femoral groove.
- Excessive training or overuse. Repeatedly bending and flexing the knee can irritate the nerves around your kneecap and strain your tendons to the point of discomfort.
- Misalignment of the patella. If your kneecap is out of alignment, activities like running or biking can wear down the cartilage of the kneecap , which can lead to pain and irritation in the underlying bone and joint lining.
- Tight or weak leg muscles. Tight hamstrings and calf muscles can put excessive pressure on the knee when you run, and weak quadriceps muscles can result in misalignment of the kneecap.
- Foot problems. Flat feet, also called fallen arches or overpronation, can stretch the muscles and tendons of your leg and lead to pain in the knee.
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How To Diagnose Runner’s Knee
Since runner’s knee can be caused by several issues requiring various levels of medical intervention, it is best to seek an evaluation with a doctor if you exhibit symptoms. This is especially true if you know that the knee was directly injured or you suspect an alignment issue with your leg. However, it is advisable to see the doctor to confirm the suspected cause and begin appropriate treatment.An orthopedist or sports medicine physician would be the best doctor to assess your joints and guide you on how to help runners knee. An x-ray is often prescribed to rule out more serious injuries, and further imaging may be recommended if you recall falling or sustaining a blow to the joint as the start of your pain. Once the doctor has ruled out a more serious injury, they will provide a course of treatment.
Symptoms Of Runners Knee
- A dull pain around or behind the knee cap.
- The pain comes and goes and is worse when you start moving your knee after inactivity such as sitting in chair for a while, getting out of bed or the car.
- Pain in front of, behind or around the knee cap.
- Knee pain on going downstairs or downhill.
- Possible popping, grinding or grating sounds or swelling inside the knee.
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How To Treat And Prevent Runners Knee
Runners knee can affect anyone, from beginner runners who are just starting out to elite athletes trying to achieve their next personal best.
If youre looking for practical solutions for relieving and avoiding this common overuse running injury, then youre in the right place.
Today Im going to share with you a simple step-by-step runners knee injury treatment and prevention program that can help put a stop to the condition for good.
- The exact definition of runners knee and its symptoms, and causes,
- The best treatment options for runners knee,
- How to get back safely to running after runners knee, and
- The right preventative measures you can take so you no longer have to endure another runners knee nightmare.
So are you excited? Then lets get the ball rolling
Runners Knee Explained
Standing for a number of conditions affecting the knee, such as Patellar Tendinitis, Chondromalacia Patella, and Patellofemoral Pain Syndrome, or PFPS for short, Runners knee is a general term thats been used to describe pain and tenderness around and/or below the kneecap.
PFPS is the most Common
Patellofemoral pain syndrome , is the most common form of runners knee, accounting for about 20 percent of all running injuries, according to study.
Note: This whole post is mainly focused on patellofemoral pain syndrome.
In future posts, Ill be dealing other conditions affecting the knee.
Runners Knee And Patellofemoral Pain Syndrome Treatment
Runners Knee is a broad term for a handful of conditions that often afflict runners, and is also known as patellofemoral pain syndrome. It is considered one of the most common running injuries.
However, non-runners are not immune to this condition. Anyone that lives an active lifestyle, works a physically demanding job, or has poor knee health for other reasons can develop this condition.
When ignored or left untreated, runners knee can lead to chronic pain and discomfort, as well as a loss of strength and mobility.
Understanding what causes runners knee pain, the associated symptoms, and applying the most effective treatment approaches can help people at all activity levels protect and maintain good knee health.
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Knee Pain Caused By Training Errors
Later in this series of posts, Im going to be talking about biomechanical factors which affect patellofemoral pain syndrome. Before that, though, we cannot ignore one of the biggest risk factors when it comes to runners knee , training errors.
When it comes to running programme design, there are some golden rules to bear in mind, to help you remain uninjured.
The first rule for us to discuss is a maximum 20% rate of progression in your running mileage, week-on-week.
This comes from an excellent paper from Scandinavia, looking at the risk of running injury with varied training progressions. Those who increase their training volume by 30% each week are more at risk of patellofemoral pain syndrome than those who progress by 10%. This tells me that the average safe zone for a typical runner lies on or around the 20% progression mark.
View this as an individual run variable as well as a weekly volume variable.
For example, if your longest run in a week was 10 miles, it should not exceed 12 miles the following week. If your weekly volume was 30 miles, it should not exceed 36 miles the following week. Use this for decreasing volume as well.
The human body likes consistency as well as variability and always remember that your tissues adapt to the loads that you place on them. So while gradual progression is important, so is a gradual approach to reducing training loads.
Remember that this is generic advice, and will need to be tweaked for every runner and every training cycle.
Things You Can Do To Have A Speedy Recovery
Depending on the scale of the knee injury, whether it is a meniscus tear, patellofemoral pain syndrome, or just a general knee pain, there are things runners can do to speed up the healing process.
While you should always follow your doctors advice and maybe take anti-inflammatory medication, there are some ways you can treat runners knee for a quick recovery.
- Rest. Stay off your feet and elevate your knee. DO NOT RUN. In fact, try not to walk. In order for your knee to recover fully, you need to give it time to do so. That means taking it easy for a little while.
- Ice. Ice will keep the swelling down and help keep the pain under control. If you need more pain relief, take an over the counter NSAID, like ibuprofen or naproxen, which will also help control the swelling. Try icing 3 to 4 times a day at first while youre taking it easy. Once the pain starts to abate and any swelling goes away, its okay to ice only when necessary.
- Stretch and support. Make sure you get the all-clear from your doctor before you start stretching because you dont want to start too soon and re-injure yourself. Stretching will help strengthen your joint so that you can avoid another injury in the future. For additional support, you could also consider wearing a knee brace when you are ready to get up onto your feet again. It might also be a good idea to continue wearing a knee brace when you start to run again after youve made a full recovery.
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Can Runners Knee Cause Permanent Damage
There are several things that can cause a flare-up of runners knee. One of the most common causes is overuse from bending your knee repeatedly or doing too much high-stress exercise. Lunges and plyometrics are both high-stress exercises that could cause runners knee. This type of overuse causes irritation to the tissues in and around the kneecap.
Falling down on your knee or taking a direct blow to the knee is another possible cause. Some less common medical conditions may cause knee pain, too. Chondromalacia patella, which happens when the cartilage under the kneecap breaks down, is much less common but can be very painful. Even problems with the feet, thigh muscles, or bones in your hips and ankles can cause runners knee. Heres how runners knee is diagnosed and treated, and how you can prevent a flare-up in the future. How long does it take for runners knee to heal? The cure of a runners knee may take up to 6 weeks.
Change Your Running Technique To Cure Runners Knee
Consider changing the way that you run. This isnt straightforward, but if your symptoms are related to your running form, this may be something you need to change.
Many runners will benefit from increasing their step rate . You can find more information about this here: Gait Re-training for Runners Knee Patellofemoral Pain & Running Form
I hope this quick guide helps you in your recovery, and gives you a realistic idea of how long it will take to recover from runners knee.
If you have any questions, feel free to let me know in the comments below
Dr. Brad Neal
How To Heal Runners Knee
Getting healthy from PFPS is quite possible. In fact, its often not as difficult as many think.
But that doesnt mean it will be easy. Because runners knee is not as fully understood as other injuries, the treatment is less conclusive and more oriented toward rest and training modifications.
If youre patient and willing to try new things, you might be able to start running in just a week or two without any pain.
Check out our Injury Prevention for Runners program, which includes a full treatment protocol for runners knee:
- A daily treatment approach so you know exactly what to do to get healthy on a daily basis
- Video demonstrations of effective exercises to treat PFPS
- Tips & tricks on how to heal faster and get back to running
- Training advice on when to stop running, how to focus on pain management, and more
The program also includes training plans tailored for prevention, an expert interview series, 5 more injury treatment protocols, a collection of runner-specific core and strength routines, and more.
See all the details here and I hope that you recover from your runners knee injury as soon as possible!
How Do I Know If I Have Runners Knee
Runners knee is characterized by knee pain after running in a very specific location. Like lateral knee pain being correlated with IT Band Syndrome, theres a particular location for knee pain that makes it highly probable you have runners knee.
If your pain is directly on or along the outside edges of the kneecap, you most likely have PFPS. The pain is typically a dull ache but can occasionally be sharp it feels like its located deep underneath the patella.
Along with the location of the pain, PFPS sufferers typically have more pain when theyre
- walking up stairs
- after prolonged periods of sitting down
- while pushing on the kneecap
Its important to note that PFPS is different from patellar tendonitis, which is an entirely separate injury characterized by pain in the patellar tendon. This is the thick tendon that connects your patella to your shin. This is a more rare injury, particularly among runners.
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