Causes Of Knee Pain After Running + How To Fix Them
Knee pain after running is a common running injury. In fact,research shows knee injuries account for up to half of all running injuries.
Why? Because knees bear a large brunt of our impact when we run. The most common knee injuries are IT band syndrome, runners knee, patellar tendinitis, knee bursitis, a torn meniscus, and osteoarthritis.
Dont be disheartened if you have one of these common causes of knee pain after running. There are ways to prevent knee pain and treat it so that you can get back on the roads and trails.
In this article, we will look at:
- The common causes of knee pain
- Why your knee hurts when you run
- Why running is NOT bad for your knees
- The six common reasons why your knee hurts when you run, and
- How to fix these common knee injuries!
- What to do if you have knee pain
If you experience a sore knee from running, lets get you better!
Prevent And Pay Attention
As you can see, paying attention to your shins is a good practice. If you are tracking mileage on your shoes, running with shoes appropriate for your feet and gait, and regularly stretching and foam rolling, you are putting yourself in the best position to avoid injury.
Needless to say, you can do everything right and still end up hurt. This is why it is important to listen to your body and when it starts to tell you to take a break: listen. In the long run, pulling back on your training when your body asks you to will probably end up costing you less lost mileage than forging ahead.
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Inner Knee Pain: Running & Plica Syndrome
Plica syndrome is much harder to diagnose than the aforementioned conditions. The quick definition of plica syndrome is that this refers to irritation of the lining of the knee joint that often results in running knee problems. Plica refers to thin remnants from the fetal stages of ones early developments that are located in the sleeves of the synovial folds more specifically, these appear as an extension of the synovial capsule.
When the synovial capsule is irritated from activities such as running, plica thicken, making it more likely to get caught on the femur or pinched between the femur and the patella. This typically causes medial knee pain with running, along with a catching, locking or a crackling sensation/sound of the knee.
Overuse, as well as tight hamstrings and/or weak quadriceps muscles, can increase ones likelihood of developing plica syndrome.
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Possible Reasons You Get Knee Pain Running
People experience knee pain running for a number of reasons, and not all of them are possible to self-diagnose. If in doubt, reach out to a physical therapy specialist, either an osteopath or physiotherapist for expert advice.
If you’re looking for a bit more information about the most common causes and if your symptoms match up with any of them, keep reading. Osteopath Nadia Alibhai breaks down the five most common causes of knee pain when running.
What Causes Knee Pain When Running
There are a variety of knee injuries from running or conditions that may make the knee hurt after running or during the act. When and where such pain develops can be telling as to what is causing knee running pain.
Alignment issues can be either a direct or indirect cause of knee pain and running. Flat feet or overpronated feet can lead to knee pain while running or after running as this causes alignment issues with the kneecap. Similarly, unbalanced, tight or weak leg muscles may cause alignment troubles and result in running knee pain.
Such problems can also increase ones risk of a subluxated or a complete or partial kneecap dislocation, which can cause substantial runners knee pain.
Major increases in distance or pace can cause knee pain after running or during running. Overdoing it can strain or irritate the soft tissues of the legs and knee, causing knee pain after running or while one is running. Not surprisingly, new runners often experience knee pain.
Excessive stress on the knees can wear down the kneecap cartilage, causing conditions like chondromalacia or arthritis.
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Muscle Weakness Or Imbalances
We often refer to the leg as a kinetic chain, which means that all your lower extremity joints work together to create meaningful movements. Your knee is one of those unfortunate joints that sits between your ankles and hips, which means that it will be affected if there is a dysfunction above or below. A common cause of Runners knee is muscle weakness or imbalances in the ankles or hips.
How Running Affects Your Knees
Did you know that with each pound of body weight, your knees absorb about one and a half pounds of stress when you walk, and that jumps to nearly four pounds when you run? Your knees absorb a tremendous amount of shock with each step you take.
Because of all that stress, many people think that running for exercise damages your knees, accelerating cartilage deterioration and worsening pre-existing joint conditions. But how does running really affect your knees?
Chris Boone, MD and our highly trained team are experts in the science behind running and its effect on joints. Although running isnt inherently bad for your knees, runners can suffer knee pain if they arent careful.
Read on to learn more about running and knee health, and find out when pain might be a sign that you need to hit the pause button on your training plan.
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Build Your Muscle Strength
Adding some strength training into the mix as well can do wonders for protecting your bodyand turning you into a better runner. “Building your muscular strength is so important. Around every joint, there are muscles, tendons, and ligaments. Runners need to ensure that their whole body is looked after and strengthened for running, given the impact it has on the body,” Gentry says. “Using bodyweight or weighted exercises and focusing on single-leg strengthas well as double-leg strengthwill help build your power and hopefully keep injuries at bay.”
We know running with knee pain isn’t ideal, but if you make sure you’re wearing the right gear, you’re focusing on your form and getting in cross-training sessions , recovering, and eating foods to fuel you, it should be gone in no time! And never underestimate the power of ice cup massages and Epsom salt baths.
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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.
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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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Running Isnt Bad For Your Knees
Because you strike the ground with so much force when you run, its a common misconception that running is bad for your knees. The truth, however, is that running with proper form and supportive shoes is actually great exercise.
In fact, regularly running might decrease your risk of arthritis later in life. The compression that occurs in your knees as you run brings more fluid to the joints to keep them lubricated. At every age, running can benefit your joints and your overall health.
But all this doesnt mean that runners never suffer knee pain. There are a number of other factors affecting your knees while you run. Core strength and mobility impact your running posture. Having weak hips or thigh muscles may make you more likely to suffer a knee injury.
Being overweight may increase your risk of injury, too, because more weight is placed on your knees with each step. The good news is that starting a running training program is a great way to shed those extra pounds if youre overweight or obese. With each pound you lose, more strain is taken off your knees and other joints throughout your body.
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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.
How To Prevent Knee Pain While Running
During the pandemic, many people who enjoy working up a sweat have gravitated toward running, because they can exercise while safely spending time outdoors. Since running is a higher-impact form of exercise than walking, theres a greater chance of developing knee pain. Fortunately, you can take steps to lower your risk of developing knee pain while you run.
To ward off running-related knee pain or minimize discomfort when it strikes, try these ideas:
If you notice knee pain develop, take a break from running for a few days to allow yourself to heal. Within a week, if things dont improve, make an appointment with your doctor to determine the cause of your knee pain.
Sometimes, knee pain may be a sign of inflammation, which may resolve on its own or with the help of physical therapy, but other times, you may have structural damage a tear, arthritis or another problem which may require a higher level of medical intervention, including surgery, says Alexander P. Russoniello, M.D., a hip and knee orthopedic surgery specialist at JFK University Medical Center. A trained orthopedic surgeon can determine the cause of your knee pain and offer you a plan of action to get you running again.
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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.
Inside Knee Pain After Running
What do we mean when we refer to the “inside” or “inner” knee? Good question. There are a few different parts of your knee that can be injured or irritated from exercise, particularly running.
The inside knee is the relatively small area on the inside of the leg closest to your other knee. So for your left knee, this area would be to the right of the kneecap.
Others runners that have experienced this pain refer to it as a “twinge”, “nagging pain”, or “ongoing soreness” rather than a sharp or shooting pain. But everyone experiences muscle and joint pain differently. If any of these terms accurately describe how the inside of your knee feels, keep reading.
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Knee Pain After Running
March 1, 2021Filed Under: KneeTagged With: Arthritis, bursitis, IT band, knee pain, orthopedic surgeon, runners knee, tendonitis
Whether youre a long-time runner or just starting out, having sore muscles after a run is normal. But if you are experiencing knee pain after running, something more serious could be wrong. Board certified orthopedic surgeon Dr. Zach Logan explains common reasons your knee may hurt after running on Livestrong.com.
Runners knee, or patellofemoral syndrome is one of the most common types of knee pain among runners. The pain is located nearly always in the center of the front of the knee, says Dr. Logan. This pain can be a result of the knee cap not tracking properly over the thigh bone or from not getting enough rest between runs. If the muscles around the kneecap are weak or tight, this can also cause runners knee.
Tight hamstrings and calf muscles both cross the knee joint in the back. Runners are pretty notorious for having tight hamstrings, so focusing on flexibility can help with knee pain, Dr. Logan says.
Pain below the kneecap is likely due to repetitive stress on your knee from running. 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.
Maintaining strength of the muscles in the front in the thigh is another easy way to help keep the knees functioning well, he adds.
How Is Patellofemoral Syndrome Diagnosed
When you see your physiotherapist, he or she will begin by taking a thorough history of your injury. Some questions will include the mechanism of which your pain had resulted from, the area of which you are experiencing pain, activities that currently reproduce your pain, and forms of treatment that you may have tried. This will help your physiotherapist to gain a deeper insight into your specific issue.
Following a history intake, a physical examination will follow. Due to the complex nature of Runners knee, your physiotherapist will perform a thorough assessment by looking at your knee, feet, hips, and lower back. This will allow your physiotherapist to determine the root cause of your knee pain and design a custom treatment plan.
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What Does It Mean If I Have Pain Behind My Knee While Running
Medical Perspectives | Lifestyle & Wellness | | School of Muscular Health | 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.
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Poor Alignment Of The Kneecap
Were not all built the same way. In fact, were often not built symmetrically left and right. Your kneecap is a floating bone that sits on top of a groove formed by your femur. As you bend and straighten your knee, the patella is gliding up and down. When the patella glides in the right direction, you will not experience any pain. However, if it deviates from its intended trajectory, it will cause friction and result in inflammation and pain. A poor alignment of your kneecap is often associated with the structural shape of bones in your leg and will predispose you to patellofemoral pain syndrome. Some examples include:
Knee Pain When Running: 8 Causes And Solutions
Why do my knees hurt when I run? Is this the same question you are asking all the time! If so, you’re not alone. Many people suffer from this type of pain, and it can be quite frustrating.
In this blog post, we will discuss the causes of knee pain when running and offer some solutions that might help. Keep reading to learn more!
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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.
Why Does Going Down Hurt More
Put simply, the knee cant hide when we go down the stairs.
Its easy to compensate for knee pain when going up stairsthe glutes, hamstrings and calf muscles can propel us up. But its much harder to compensate going down the stairs. So those irritable tissues in the knee handle the workloadand complain the whole way down.
Lets take a quick look at the knee anatomy to understand common causes of knee pain.
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