Saturday, August 13, 2022

How To Help Knee Pain From Running

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Front Or Side Location Is The Main Obvious Difference Between It Band And Patellofemoral Pain

Knee Pain When Running? | How To Avoid Runner’s Knee

The easiest way to tell the difference between the two conditions is simply by the location of the symptoms. PFPS affects the kneecap and surrounding area, whereas ITBS definitely affects primarily the side of the knee .

The location of PFPS is less predictable,4 but it usually still has an anterior epicentre. ITBS does not spread much beyond its hot spot on the side of the knee.5

ITBS has a specific definition: it refers only to strong pain on the side of the knee, at or just above the lateral epicondyle. Pain in the hip or thigh is something else. For more detail about this common point of confusion, see IT Band Pain is Knee Pain, Not Hip Pain

Ow! Damn! The side of my knee hurts!

every single IT band syndrome victim ever

What If You Already Have Knee Pain Or Osteoarthritis

It is not clear whether continuing to run with knee pain or osteoarthritis is bad for your knees, and many researchers around the world are exploring this question. But continuing to run, if you can, will help achieve the many health benefits of regular physical activity, including preventing at least 35 chronic diseases, such as heart disease, stroke, type 2 diabetes and depression. In general, runners live three years longer than non-runners. And the benefits of running are independent of other things, such as age, sex, weight, alcohol and smoking In other words, if two people regularly smoked cigarettes or drank alcohol excessively, and one of them was a runner, the runner would still live longer than the non-runner.

Running is an activity that can be done outdoors in most parts of the world and requires minimal equipment. And health benefits can be achieved with as little as 50 minutes running a week. During the pandemic, the fact that it can be done alone without the help of others further increases its attractiveness and ensures people can continue to participate to stay healthy.

If You Can Rate Your Pain Under A 4 Out Of 10 Running On It Might Be Ok

That said, any small amount of pain is a signal to your body that there is likely a vulnerability, like a weakness elsewhere contributing to poor body mechanics. Weakness and tightness, thankfully, can be addressed with the right strengthening and stretching routine. If you dont address your symptoms, though, a relatively small pain from something like runners knee can lead to a more problematic, acute injury like a ligament tear. So, if you decide to run through the pain of something relatively minor like runners knee, make sure youre also addressing the cause of the problem.

And if your knee pain ever intensifies to the point where its difficult to perform daily activities, like walking or going up and down stairs, then running on it is not a good idea. Running forces you to load each leg one at a time with your full body weight, plus the force of gravity. Anything you feel while walking will be exaggerated and intensified with running, making your knee, along with the rest of your body, more vulnerable to injury.

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Why Your Knees Hurt When Running

1. IT Band Friction Syndrome

IT-band issues are one of the most common nuisances that plague runners. ITBFS occurs when the tendon from your hip to your outer knee gets tight and therefore inflamed, irritating the outer knee bone. If your knees hurt while running and you feel tightness on the outside of your knee, ITBFS may be why.

Fix it: Bummer alert: The only way to ease severe ITBFS pain is to completely rest the tendon , says Leon Popovitz, M.D., founder of the New York Bone and Joint Specialists in New York. Physical therapy may also be needed to ease the inflammation. For mild cases, a foam roller to stretch post-run will quickly become your best friend.

2. Tendonitis

If you’ve recently upped your mileage or have increased your intensity in a short amount of time, the overuse of your knee can cause the tendons surrounding it to become strained and inflamed. This overuse is called tendonitis and can make your morning jogs pretty miserable.

Fix it: Tendonitis issues can typically be resolved with rest, ice, compression, and easing back into your usual routine. Scott Weiss, D.P.T., licensed physical therapist, board-certified athletic trainer, and exercise physiologist also recommends eccentric exercises to gently stretch the tendons and prevent knee pain when running.

3. Runner’s Knee

Fix it: Hamstring stretches and leg lifts can help runner’s knee, according to Dr. Popovitz. Do these post-run stretches to help your legs get stronger and prevent mid-run aches.

Treating Runners Knee At Home

How to help knee pain during running or exercise: Part 1 ...

The R.I.C.E. principles can be used to manage the acute symptoms of many soft tissue injuries, including Runners Knee.

  • Rest:Avoid repetitive stress on the knee.
  • Ice:To reduce pain and swelling, apply an ice pack to the knee for up to 30 minutes at a time and avoid any heat to the knee.
  • Compression: Wrap your knee with an elastic bandage or sleeve to restrict swelling but not too tightly as to cause swelling below the knee.
  • Elevation: Place a pillow under your knee when sitting or lying down to prevent further swelling. When there is significant swelling, keep the foot elevated above the knee and the knee above the level of the heart.

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Knee Pain From Running

Reviewed by: KPE Medical Review Board

Knee pain from running is extremely common. It is not surprising really when forces up to 550% of your body weight can go through the knee when you run.

Sometimes, knee pain from running may be due to an injurysustained while exercising, but this only accounts for approximately 25% of cases.

Running knee pain is usually a chronic problem caused by overuse from repetitive impact and motion. The pain usually creeps in, gradually getting worse and worse over time.

Here we will look at the common causes of knee pain from running, what you can do to prevent it and common conditions associated with it. We also look at common questions such as is jogging bad for your knees, and is it normal for knees to hurt after running?

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.

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When Will My Knee Feel Better

People heal at different rates. Your recovery time depends on your body and your injury.

While you get better, you need to take it easy on your knee. That doesnât mean you have to give up exercise. Just try something new that won’t hurt your joint. If you’re a jogger, swim laps in a pool instead.

Whatever you do, don’t rush things. If you try to get back to your workouts before youâre healed, you could damage the joint for good. Don’t return to your old level of physical activity until:

  • You can fully bend and straighten your knee without pain.
  • You feel no pain in your knee when you walk, jog, sprint, or jump.
  • Your knee is as strong as your uninjured knee.

Stretching Away From Runners Knee

The best warm up to prevent knee pain whilst running

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.

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Understanding Pain Behind The Knee

More often than not, pain behind the knee is diagnosed as patellofemoral pain syndrome . Patello is the patella, so the kneecap. Femoral refers to the femur, which is the thighbone and pain and syndrome is PFPS, patella femoral pain syndrome. It usually happens to runners and cyclists and hikers.

However, people who sit for most of the day in sedentary jobs or sedentary lifestyles, it can also happen to them. There are a couple of muscles involved with this. The quadriceps muscle is the big muscle at the front of the thigh. The calves are the sizable muscles behind the shin, and the hamstrings are the muscles behind the thigh.

So these control the joints of the lower body.

PFPS can be caused by overuse , biomechanical abnormalities or muscle dysfunction .

PFPS typically feels like mild or severe discomfort that radiates from the back of the knee cap touching the thigh bone.

What Should I Do About Heel Pain

Andy recommends applying ice to the area. He says the best way to do this is to freeze a small bottle of water, then place it on the floor and roll it back and forth under your foot for about 20 minutes. Never place ice directly on your skin.

There are also several stretches you can do to help heel pain. See the Health A-Z section on treating heel pain for guidance on how to do them.

Stop running and see a GP straight away if there’s a lot of swelling in the heel or the area under your foot. Otherwise, see a GP after a week to 10 days if the pain does not go away.

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Can I Run With Runners Knee Pain

When you notice the onset of runner’s knee, you don’t have to quit exercise entirely. Get help from a physical therapist to see if it is smart for you to continue running or take a break. If you cross-train for a while as long as the movement is pain-free. You’ll know that it’s safe to start running again when you’re able to run with a normal gait and without pain. If you find that you change your movement or compensate because of pain, you’re not quite ready.

Natural Treatments For Knee Pain Relief And Prevention

How to Fix Runner

1. Exercise and Proper Time to Recover

Weak muscles and stiffness are two of the leading problems associated with knee injuries. So while exercise is important for keeping your knees healthy, you also need to rest enough and give your body time to heal. Some people will need to take a break from most exercise or several weeks to heal a damaged knee, or at least limit high-impact activities for a period of time. Before trying more drastic treatments, see if taking a few days off from your usual exercise helps. If you see improvements with rest, then you should plan to decrease your mileage/length of workout when you return.

To protect yourself from injury, always warm up lightly and stretch before exercise. Before engaging in running, biking or another knee-bending exercise, walk a quarter- to a half-mile. After your exercise, be sure to stretch again and then to give yourself enough time to recover properly, at least 12 days .

Doing low-impact exercises is best for people with chronic knee pain or conditions that affect the joints. Examples of low impact workouts include:

  • Activities that involve repetitive movements of the legs
  • High-impact sports

2. Physical Therapy

3. Good Footwear, Insoles and if Needed, a Knee Brace

In general, people with knee pain should try to avoid wearing sandals, flip flops, Crocs, boat shoes, high heels and boots. These types of shoes are not very supportive and can aggravate back, knee or hip pain.

4. Foam Rolling

  • Turmeric
  • Omega-3 fatty acids

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Practice Balance And Stability

When our hips arent aligned well, our muscles are unable to work well. When they are weak, they force others to work harder. As mentioned above, when the hip is weak and unstable the knee is picking up a role it is not built to perform. Therefore, working on single leg stance and reactions are key. for easy balance exercises to perform at home. Finally, it is important to strengthening our hip abductors. Performing exercises such as hip hikes, clam shells, lateral walking just to name a few are crucial in developing balance and stability at the hip level.

# Create Knee Stability

As I mentioned in the previous section, your knee joint is a hinge, meaning that it opens in one direction only. However, it is also classified as a slave joint, because it operates down the kinetic chain from your hip, which, as a ball-and-socket joint, has much great range of motion.

Simply put, your hip dictates much of the movement your knee faces. Strong hips allow your knee to perform its intended function only , while weak hips can cause your knee to suffer from lateral movement that its not built to sustain.

Hip strength comes from your Gluteal muscle groups, primarily your Gluteus Maximus and Gluteus Medius. A Pointing Dog exercise is a great way to activate your glute max, as well as to improve your knee extension for better ROM:

Next, a lying leg raise can be used to squarely target your glute meds:

Remember, the stronger your glutes, the more stable your knees will become. Dont skip these exercises in favour of simply focusing on the traditional knee-related exercises like squats and deadlifts.

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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 To Get Rid Of Knee Pain After Running

Exercises to help with knee pain from running

Many people, myself included, have a love/hate relationshipwith running.On the one hand, running allows for a high caloric burn within a short amountof time, meaning its one of the most efficient options for exercise. It also improvesyour cardiac strength and output, and it can improve your respiratory function.

All in all, running is an excellent use of your time andenergy, whether youre an athlete or just trying to stay healthy.

On the other hand, the force that running places on your spine, hips, knees and ankles can cause stress on your articular joint surfaces. This is why many people experience joint pain, especially in the knees, after running. In moderation, stress across the joints can actually be helpful, but it is hard to define moderation for each individual. The right amount of stress on your joints might be different than the right amount of stress on my joints.

However, with good muscular strength and joint flexibility,all sports are safer. Running is no different. There are a few things you cando to help keep your body healthy and happy, so you can keep enjoying your runs.

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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.

Protect Your Knees By Not Over Striding As You Run

Both leaning forwards as you run, and increasing your running cadence will help to prevent you from over striding.

What is over striding?

Over striding is when your foot strikes the ground too far ahead of you as you run, effectively increasing the impact and braking forces your body experiences with each running stride.

Your knees will be one of the first places that experience this increased impact and breaking force as you over stride.

Ideally you should be aiming to land your foot beneath your centre of mass as you run, with your foot striking the ground beneath a flexing knee, rather than ahead of a more extended knee.

Dont worry too much about how your foot strikes the ground . When were looking to prevent Runners Knee, its more important to address where the foot strikes the ground in relation to the knee and the rest of your body.

Ive seen it myself many times in the runners that I coach learning not to over stride is a powerful way of protecting their knees, overcoming the early signs of knee pain, and keeping them running.

Its been well documented that the easiest way to achieve this is to increase your running cadence, as discussed in the section above!

In my experience, a lot of runners struggle to prevent themselves from over striding in two specific situations:

a) when they get fatigued on the back-end of a long run

b) when theyre trying to lengthen their stride to run faster

The solutions to these two issues?

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Additional Treatment For Runner’s Knee

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.

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