4 TYPES OF KNEE PAIN AFTER RUNNING- HOW TO TREAT AND GOOD RECOVERY
If your runs are affected by knee pain, you are most certainly not alone. The knee is one of the most common areas to experience running related injuries.
We should know that running is not in itself bad for our knees. Many studies show that runners actually have lower rates of knee osteoarthritis than non-runners, or people that spend all day sitting and not moving.
One study even concluded that running can actually prevent the horrible condition. Exercise training can improve pain, stiffness, joint dysfunction and muscle weakness in patients with knee osteoarthritis.
Some symptoms of knee arthritis, including pain and swelling, can still happen during running, although they can equally appear during day-to-day activities, and there are plenty of other potential causes.
WHY DO YOU GET SORE KNEES AFTER RUNNING?
We want and feel to run, because it feels good, and it relieves stress.
We have great strategies to diagnose and fix many common knee problems that affect runners.
COMMON KNEE ISSUES THAT RUNNERS CAN FEEL.
1. RUNNER’S KNEE
Where does it hurt?
Runner's knee feels as pain under our kneecap that feels worse after running and when we go up or down stairs. It is the most common condition affecting runners of all ages and is most frequently seen in runners under the age of 50.
When the patella (kneecap) moves out of alignment during running and doesn’t track properly in the trochlea, the ridge inside the upper leg bone, the femur, causes the cartilage under the patella to become irritated. This is known as patellofemoral pain syndrome, or runner’s knee.
How to treat it
You don’t need to stop running, instead, reduce your kilometres.
Strength train with activities that don’t aggravate your knee, the stronger the muscles above the patella, the better the knee will feel. Start with exercises like straight leg raises until that doesn’t hurt, thensquats, then eventually jump squats. It's all about progression.
Consider arch supports (orthotics) and more supportive shoes.
Apply ice for 15 minutes twice per day to reduce symptoms.
Take an anti-inflammatory.
Foam roll your quads, looser muscles mean less loading force on the patella.
If the pain continues, see a doctor to get a more definitive diagnosis.
How to prevent it
Do strength training.
Foam roll daily.
Alter your foot mechanics.
Shorten your stride to help to take pressure off your knees. Aim to do 170-180 foot strikes per minute.
2. PATELLAR TENDINITIS
Where does it hurt?
Patellar tendinitis exists as pain below our kneecap and at the top of our shin, it sharpens on the run and also hurts when we go up or down stairs. The patellar tendon is the band-like tissue that connects the bottom of the patella to the tibia (shin bone).
The force placed on the knee during running can sometimes put too much strain on the patellar tendon.
How to treat it
Stop running until you can do so pain-free, instead, do some cross training.
Unlike runner’s knee, patellar tendonitis generally does not get better, if you try and run through it, don’t mess with an irritated tendon.
Apply ice for 15 minutes five times a day.
Use a patellar tendon strap to help to reduce pain.
If it doesn’t improve, see a doctor.
How to prevent it
Do strength training.
Stretch your quads and hamstrings.
Foam roll daily with a focus on your quads and hamstrings.
3. ILIOTIBIAL BAND SYNDROME
Where does it hurt?
Iliotibial band syndrome exists as pain on the outside of our knee. It usually comes on five minutes into a run and subsides when we’re finished.
The iliotibial band (ITB) runs from our hip to our knee, crossing both joints. ITB syndrome, is one of the most painful conditions that can affect a runner. It is often described as a sharp pain, like a screwdriver jabbing the outside of our knee after 10 minutes of running. The pain comes from the tendon rubbing against the outside of the femur, often associated with the development of an enlarged, fluid-filled sac called the bursa, which sits between the ITB and the outside of the femur. When the ITB is tight, the bursa gets squeezed, causing pain.
How to treat it
While you can run with a mild form of ITB syndrome, it’s important to recognise if the pain is worsening. You need to stop running if the pain is causing a change in your running form.
See a doctor or physical therapist to get a proper diagnosis.
Reduce your kilometres and do some cross training.
Foam roll your ITB on the soft part of your outer thigh.
If you overpronate, consider orthotics or motion-control shoes.
Glutes strengthening. Squats and single leg bridge are essential in building hip and glute strength and are one of the best ways to get rid of ITB pain.
See a doctor if pain persists for possible X-rays, medication or injections.
How to prevent it
Build strong glute and core muscles, this is the recommendation.
Foam roll your ITB daily.
Try to do a shorter, quicker stride. Aim for 170-180 foot strikes per minute.
4. KNEE OSTEOARTHRITIS
Where does it hurt?
The symptoms of osteoarthritis (OA) include knee pain and swelling and stiffness in our knee during running, or even during day-to-day activities. OA is common in people over the age of 60. The causes of OA are many and include genetics, prior injury and bad luck. There is no evidence that running causes OA.
How to treat it
Contrary to popular belief, movement acts as an anti-inflammatory. Unless you’re limping badly, keep moving. Activity keeps joints lubricated.
Ice the knee regularly and consider an anti-inflammatory medication like ibuprofen.
See a doctor. Getting a proper evaluation including a physical examination and an X-ray is important to grade the OA in your knee and to help make a plan moving forward.
Consider your feet. Depending on the amount and location of OA in your knee (diagnosed by X-ray), certain types of shoes including highly cushioned shoes or motion control shoes might make a difference.
Depending on your foot and running mechanics, running on a softer or harder surface might help to make things more comfortable.
Maximise strength. Strong muscles, including glutes, quads and hips, can all help to offload the knee and improve symptoms.
How to prevent it
Do strength training.
Find the best running shoes for you.
Find the most agreeable running schedule for you, and a surface that support your knees.
Focus On How Your Knees Feel, If You Feel Knee Pain, Focus On What Are Your Knee Pain Symptoms, Make Good Knee Treatments, Good Body Strength Exercises, And Run Only Once You Don’t Feel Any Knee Pain!
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