Beginner Runners: Best Tips On Avoiding Knee Pain
Many beginner runners are aware of the multiple benefits that it can offer in terms of fitness levels and health. However, injury is always a risk especially knee pain which new runners can be prone to if the correct running form and technique isnt adhered to while training.
New runners often believe that in order to run long distances and increase speed, you need to start running non-stop without taking a break from the beginning. Running can be very demanding on the body especially the knees. By not taking your training sessions slowly and giving your body the time it needs to adjust, this can lead to new runners experiencing knee pain.
Additional Treatment For Iliotibial Band Syndrome
It may be a good idea to have an analysis of your running stance, technique and footwear at this point. Having an expert evaluate and tweak your technique can help tremendously.
A strengthening program, physical therapy and exercises, and manual therapy such as trigger point work can help, too.
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.
You May Like: Why Do My Knees Hurt When Its Cold
What Does It Mean If I Have Pain Behind My Knee While Running
Medical Perspectives | Lifestyle & Wellness | | OptimizePMD | Wellness
Whether youve just started a couch-to-5K running program or youre a seasoned marathoner, youre probably no stranger to aches and pains in your legs and knees as you grow muscle and improve your stamina. But how do you know if the pain is normal or part of a bigger issue? Ahat does it mean if you have pain behind your knee when you run?
Watch this video from Greenville health coach Aaron Benator and read on to find out.
Runners Knee Is The Most Common Culprit Of Running
According to research, approximately 25 percent of running-related injuries are attributed to patellofemoral pain syndrome , or runners knee. In my experience, the number of women affected by this condition is significantly higher than the number of men due in part to the angle that womens wider hips create at the knee joint. Runners knee can feel like a dull, diffuse ache in and around the kneecap. It is caused by muscle imbalances that cause the knee cap to shift out of place as you bend and straighten your leg, ultimately leading to irritation in and around the joint.
Runners knee can often lead to chondromalacia, a condition that develops when the cartilage under the kneecap becomes rough with repeated wear and tear. This roughening causes increased friction below the joints surface, leading to irritation, inflammation, and pain.
IT band syndrome is also an overuse injury. The IT band is a band of fascia that extends from the hip to just below the knee. It acts as a stabilizer during running, and overuse or a quick increase in training volume can cause it to become irritated.
Also Check: When Can I Shower After Knee Replacement Surgery
Knee Bursitis In Runners
Knee bursitis is the inflammation of the bursa sacs within the knee.
What is a bursa?
Bursae are small fluid filled sacs which are found all over the body. Their role is to provide lubricated cushioning between a bone and the surrounding tissue. An adult has about 160 bursae and they vary in size depending on where they are located. Some are just below the skins surface and others sit deeper in the muscle or body tissue.
Your knee has around 11- 14 bursae and the ones most commonly affected are the ones that sit above, behind or below your knee cap. Other commonly inflamed bursae include the anserine bursa which is located where your hamstring muscle attaches to your tibia on the inside of your knee or the bursa behind your knee.
How To Know When Its Safe To Run Through Knee Pain And When You Need To Stop
Of all the aches and pains that can plague runners, knee pain is one of the most common. As a doctor of physical therapy, patients often ask me when its OK to run with knee pain and when running through it could lead to a worse injury. As a runner myself, Im guilty of running with knee pain when I should probably be taking a break. If youre anything like me, it takes a significant amount of pain to actually get you to stop running, but the truth is, thats not always the best approach.
Also Check: Can You Rebuild Cartilage In Your Knee
Should I Get A Bone Scan Or Mri
In all my research, personal experience, interviews, and coaching experience, Ive never found mention of MRI or CT Scans being helpful in diagnosing Patellofemoral Pain Syndrome.
However, bone scans have shown to be worthwhile for chronic sufferers who want a more definitive diagnosis. If the patella is truly distressed or tired like we discussed in the previous section, it will show up on a bone scan. A bone scan works when youre given an injection with a tiny amount of radioactive material. It shows up on the scan and spreads wherever your blood goes .
Bone scans are expensive and Id ask your doctor if its appropriate if you have chronic PFPS. My research has concluded that this type of scan can confirm a PFPS diagnosis and help isolate the overused tissue.
When To Call A Doctor
There are a few times when you should consider calling your physician for your inner knee pain. These instances may include:
- Inner knee pain due to trauma
- Pain that lasts more than a few weeks
- Pain that significantly limits your ability to move around
- Pain that is accompanied by feelings of being unwell, such as fever, malaise, or unexplained weight loss.
Most episodes of inner knee pain get better within of few weeks of onset or after starting conservative treatments. Pain that persists should be checked by your physician so the appropriate medical treatment can be started.
Recommended Reading: Water On The Knee Treatments
Stretching Away From Runners Knee
To avoid being sidelined by knee pain, Deborah Lynn Irmas, a personal trainer based in Santa Monica, California, advises to warm up with a light jog before running. This helps your body ease into training.
Bring the same discipline from your workouts to your running routine. Stretch before and after you begin. Many health professionals recommend stretching to reduce the risk of injury.
Common Knee Injuries From Running
When most people think of running, they view it in the light of something that is beneficial for your body. While that is true in that it can improve your heart health, help with weight loss and provide a boost in mood or self-esteem, there is also a downside to running. Namely, the repetitive motions and impact of pounding the pavement can take a toll on the body.
For this reason, it is important to pay attention to any foot, hip or knee pain from running and to take steps to address any such pain. It is also important to engage in safe practices, if you will, relative to running. I will go into more detail on how to relieve knee pain from running and how to ward off future injuries momentarily. But first, I will detail a few common running knee injuries.
Recommended Reading: Why Does My Knee Stiffen Up After Sitting
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.
Can Someone With Pfp Syndrome Play Sports
Most people with PFP syndrome need to cut back or stop sports for some time. Follow the health care provider’s instructions on when it’s safe for you to go back to sports. This usually is when:
- Hip, leg, and core strength is near normal.
- Flexibility, especially in the hamstring muscle, has improved.
- There’s no pain with everyday activities, such as walking and going up/down stairs.
- Any pain with activity is very mild and goes away within a few minutes of starting the activity.
Don’t Miss: Is Nano Knee Covered By Medicare
Knee Pain Running Treatment
BraceAbility offers a wide selection of Knee Injury Treatments, including treatments for general knee pain and treatments for jumper’s knee or runner’s knee. You can likely infer a number of the knee pain treatment and preventative steps from the descriptions of the risk factors for developing runners knee pain. First, it is important not to muscle through knee pain. Pain is a red flag that something is wrong. Heed it and seek the help of a professional.
Most instances of knee pain and running can be remedied by conservative treatments. The first line of defense is often engaging in the steps of RICErest, ice, compression and elevationpossibly with the use of an over-the-counter anti-inflammatory medication. A doctor can recommend a number of knee injury stretches and exercises to strengthen and improve the flexibility of key leg muscles.
When one gets back to running, it is important to always stretch and warm-up before a run. The use of proper running shoes for knee pain avoidance is also important. This includes wearing shoes that are supportive and suited to your foot and gait.
Wearing an appropriate amount of clothing for the weather is also important for preventing sore or tight muscles. Use of a knee brace for runners or a runner’s knee band may also provide some useful extra support and a boost in circulation that can promote healing as one eases back into training.
View our related blog posts on this topic:
Assess Your Training Regime
Here at Ballsbridge Physiotherapy Clinic, our physiotherapists are expertly trained in treating many running related knee injuries. We offer a number of treatments such as dry needling, orthotics, biomechanical assessment as part of our sports clinic. If you have any questions regarding knee pain while running or wish to book an appointment, contact us here.
Also Check: Do Compression Sleeves Help With Knee Pain
Area : Posterior Knee Pain
Thomas McDaniel / Immediate Media
Pain behind the knee is far less common, and much more straightforward. Its almost always due to over-extending the knee.
- Bike-specic problems to look for: a saddle thats too high or too far back, although these are just as likely to cause pain further up the hamstrings.
Persistent pain behind the knee should be looked at medically to exclude a Bakers Cyst.
Named after the chap originally describing them and nothing to do with making bread, theyre a harmless bulging of synovial uid into the space behind the knee. Your doctor can discuss treatment options with you.
Health Tip: Knee Pain After A 10
Pacers,
I saw a post that asked Is it normal for my knees to hurt after a 10 mile run? Its a loaded question that begs a for reasonable answer. While many runners have soreness after a long run I would be nervous about it if I were training for a Marathon. I would be thinking that if it hurts after a 10 miler then how is it going to feel after a 16 miler and will this pain evolve into an injury that will prevent further training. Knowing with reasonable certainty whether or not you have problem that needs to be addressed is important because an ounce of prevention is worth a pound of cures. Lets take a look at the types of knee pain that are commonly seen in runners, then you can decide for yourself if you need help or if you just need an ice pack and some rest.
Pain above the knee cap that results in swelling spells trouble and probably indicates bursitis. Swelling can take weeks to resolve and will almost certainly put an end to your training program as your gait becomes more compromised. Arthritis is often the underlying cause and you should have an x-ray to rule it out before you resume running.
Swelling over the lower medial knee is usually caused by bursitis and can be treated with the usual runners first aid rest, ice anti inflammatories but you are unlikely to run a marathon with this malady since it is usually caused by torsional stress on the lower leg, which will have to be corrected before you resume running.
I hope this helps,
Read Also: Regrow Cartilage Naturally
Keep Your Feet Aiming In The Direction You Are Running
When your feet splay, they can cause knee pain as you are torquing your knee with every foot strike you make. However, you must always run with your feet pointing in the direction you are running. You can do this by rotating your leg inward towards the centerline until your feet are parallel as well as a point forward. This is a great, permanent solution as it keeps strengthening your adductors to realign your legs.
The misalignment of your legs is sometimes mistaken for a knee problem. However, the foot splay can develop inflammation in the iliotibial band, which is attached to the tibia right below your knee. Besides, you can also consult a whiplash doctor or chiropractor for the inflammation.
Altering the biomechanics of your body takes time and some persistence, but it is worth it because it can help prevent knee pain. By increasing the medial rotation of your legs over the period of few weeks will give your legs the time it needs to adjust to the new direction of movement.
Is Patellofemoral Pain Syndrome Caused By Degenerated Cartilage
Unlikely! The cartilage underneath the patella and on the femur doesnt have any nerves so its not what is causing you pain. Its relatively inert.
What actually hurts is probably the synovial lining, a fancy word for the soft tissue and fluid that surrounds your knee joint. It acts as lubrication between the moving parts of your knee. Its capable of irritation which is why its the specific part of your anatomy that hurts.
Don’t Miss: Inversion Table After Hip Replacement
Causes Of Ankle Pain After Running
There are numerous causes of the pain within the ankle after running, some of which may surprise you. Possible causes are detailed below:
1. Unsupportive Sneakers
A typical mistake many inexperienced runners make is not wearing appropriate footwear. Wearing the wrong sneakers, be they old and battered, or unsupportive, can lead to ankle pain and discomfort both during and after running. Ensure to wear appropriate, supportive sneakers to avoid this.
2. Tight Muscles in Feet
If you have tight muscles in your feet, then you may experience ankle pain after running. If the muscles in your feet are tight, you may notice it via a sensation of pain in the ankle area. Massaging these muscles with the help of a small ball both before and after you go for a running will prove beneficial in lessening ankle pain.
3. Past Injuries
It is entirely possible that a previous injury, such as a sprained ankle, that you thought had cleared has resurfaced and is causing pain. The injury may have seemed healed whilst no strenuous physical activity was being performed, but may come back when you try running.
4. Excessive Training
Training excessively, particularly long distance running, can lead to a strain in muscles and tendons, as well as stress fractures. If you require high intensity workouts of a long duration, try swapping out running for a less impactful exercise, such as rowing machines, or exercise bikes.
5. Lack of Structured Motion
6. Inversion Sprains
7. Achilles Tendinitis
8. Blisters