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.
When Does Knee Pain Become Serious
To tell normal pain from more serious signs of injury, look out for sharp pains inside the knee or along the joint lines. Also pay attention to how the knee looks and feels any external swelling or locking when you move the knee is a sign of more serious injury, especially if it persists after three days of rest.
You can continue working out with knee pain, but Dr. Miller stresses paying attention to how youre feeling and not pushing your body when hurting. If the pain gets any worse, or persists after two weeks, stop running and consult help.
What Causes Knee Pain After Hiking
In order to begin treating knee pain after hiking, you first have to find the cause of your pain. A diagnosis from your doctor is the first step toward developing a plan for relief.
These are some of the most common causes of knee pain after hiking, along with the symptoms that typically follow. Talk to your doctor if you believe you may be experiencing one of these injuries or conditions.
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Common Running Knee Injuries And How To Treat Themthursday 13 April 2017
Running is on the rise. According to Sport Englands Active People Survey results over 2 million people a week participate in running and, its the second most popular activity for people doing 30 minutes exercise at a moderate intensity at least once a week.
So why are we a nation that loves to run? There are many reasons. Running is inclusive, cheap and accessible without the need to arrange a court or organise a team. Some people run to lose weight, to get fit, to keep healthy, to beat their personal best time or to have time out to think and once weve been for a run we experience runners high with the release of feel good chemicals.
But no matter whether you are a beginner whose muscles are not used to running or a highly experienced runner training for the upcoming London Marathon on 23rd April when youll join up to 50,000 other runners as they pound the streets to finish the 26.2 mile run, anyone can be affected by a running injury.
Common knee injuries due to running
The knee is the most commonly injured joint among runners. Damage to the structures inside and outside your knee joint can result in fractures, dislocations, sprains, and tears. Knee components susceptible to running injuries include:
– Articular cartilage – covers the ends of your shin bone, thigh bone and the back of your kneecap .
– Ligaments there are four ligaments including your anterior cruciate ligament and posterior cruciate ligament in your knee that connect your bones together.
Causes Of Runners Knee
While its not positive what causes runners knee, it has been associated with:
Overuse: Running or jumping sports puts stress on your knee joint, which causes irritation under the kneecap.Muscle imbalances or weaknesses: This can be caused when your muscles around your hip and knee dont keep your kneecap properly aligned.Injury: Trauma to the kneecap, like a dislocation or fracture, has been linked to patellofemoral pain syndrome.
Maintaining healthy joints while exercising is important to decrease the chances of being diagnosed with runner’s knee.
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Who Is More Likely To Get A Knee Injury While Running
Dr. Miller explains that runners knee is more common in women, likely due to the angle of their knee joints and generally weaker hip adductors and quad muscles. Women who run regularly should be sure to stretch and strengthen these muscles, and ice any sharp knee pains right away. While Dr. Miller stresses that there is no conclusive evidence that women are at higher risk for knee injuries, there are observable differences in the ways men and women absorb the shock of running.
Runners Knee Physical Therapy:
Your physical therapist may suggest:
Rehabilitation exercises: Specific exercises can strengthen muscles around your knee and control limb alignment. Correcting inward movement of the knee during squatting is a primary goal.Supportive braces: Knee braces and arch supports might be helpful.Taping: Your physical therapist may show you how to tape your knee to reduce pain and help your movement.Ice: Icing your knee after repetitive use may be helpful.Low-impact activities: During recovery, you may want to restrict yourself to knee-friendly activities such as bicycling, swimming and running.
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So How Long Should Recovery Take
Research suggests that doing exercises that strengthen the knees and hips 3 to 4 times a week for 6 weeks can help decrease knee pain.
But if nothing is working after 3 weeks and you still have significant pain, seeing a doctor or physical therapist is your best next step.
Starting with the exercises listed is sufficient for acute pain, says Win. From there, I typically would progress them into more functional exercises or runner-specific. This could be jumps, hops, and landing mechanics, which is important to implement before going full on running again.
You may need further evaluation with a CT scan, X-ray, or MRI to determine if there is an underlying cause.
Win also mentions that recovery really depends on the individual and the diagnosis behind the knee pain. Typically, recovery can take about 6 weeks.
Side Knee Pain: It Band Syndrome
If you feel a sharp, stabbing pain on the outside of your knee, you may be dealing with iliotibial band syndrome , a very common injury among runners. The iliotibial band is a band of tissue that runs along the outside of the thigh, from the tensor fasciae latae where it attaches at the top of the hip to the outside of the knee. It helps to stabilize the knee and hip when you run.
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Couch To 5k Running Plan
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As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.
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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What Are The Signs & Symptoms Of Pfp Syndrome
Patellofemoral pain syndrome causes pain under and around the knee. The pain often gets worse with walking, kneeling, squatting, going up or down stairs, or running. It may also hurt after sitting with a bent knee for a long time, such as in a long car ride or in a movie theater.
Some people with PFP syndrome feel a “popping” or creaking after getting up from sitting or when going up or down stairs.
Why Do My Knees Hurt After Running
Why do you run? Because it feels good. Because it relieves stress. Because it enables you to eat cake. I get that, because running is also important to me. Im a 32-time marathoner who knows how frustrating it is to be injured. Its the reason I became a sports doctor. Ripping my anterior cruciate ligament playing football when I was in medical school was devastating, but it was the single most important event to influence my work. Its what drives me to help my patients. Almost every day I treat runners with achy knees. Many are freaked out: can I still run? Will I have to switch to swimming? Thankfully, most knee problems wont keep you off the road for long. Heres what you need to know about common knee injuries.
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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.
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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Stretch For Knee Pain 4 Hip Flexors Stretch
The hip flexors, combined with the chair lifestyle and running, can get really tight.
When your hips get too tight, your body will overwork the quads, which places a lot of pressure on your knees.
Proper Form
Start by kneeling your right knee on the ground and your left leg at a 90-degree angle in front of you.
While keeping your back flat, put your hands on your right knee, then lean into your right leg to feel your hips open up.
While keeping your right knee pressed to the floor, lean forward into your left hip while engaging the muscles in your left buttocks.
Hold the stretch for 30 seconds, then switch.
Additional Treatments For Runners Knee
A physical therapist or sports medicine doctor can easily help with more advanced treatments for knee pain, including more aggressive strength programs, taping the knee cap in a certain direction, or using a brace to help keep the knee in place as you get stronger and master pain-free form.
If you develop arthritis behind the knee capmore common in older individualsthen there are even more solutions that go beyond the typical physical-based treatments. For instance, a glucosamine supplement can assist in strengthening the joints, but only if you have cartilage damage . Also, turmeric can also help reduce inflammation in the body, which can help those with joint problems. But again, that only applies to those with more structural issues, not the average runner with poor mechanics.
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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.
What Is Runners Knee Signs Symptoms And Rehab Guide
An evidence-based guide for Runners Knee symptoms, causes and treatment options
Runners Knee, or patellofemoral pain syndrome, is a common overuse injury causing pain at the front of the knee, around or behind the kneecap.
It is most common in runners but can also affect other active people who participate in sports such as cycling and hiking. Most people recover completely from Runners Knee after a few months of rehab, although it is an injury that can become chronic if not treated correctly.
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How To Get Rid Of Knee Pain After 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.
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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Prevent Knee Pain From Running 5 Increase Your Cadence
Another technique tweak to consider when dealing with knee pain from running is to to avoid overstriding.
So what is it all about?
When you overstride, youre, in essence, reaching too much forward with your legs as you swing them forward in front of your center of gravity
When you do, youll be slamming your foot down, creating a braking action with each stride.
Then, all of these impact stresses of hitting the ground goes right up your feet to your knees.
This, in theory at least, limits your efficiency and increases your risk of injury.
As a result, most experts agree on the fact that overstriding is bad.
Do not let your feet get ahead of you.
Make sure to stay ahead of your feet.
Do not let your legs swing forward, not to the rear.
Here is the good news:
Reducing stride length can put a stop to overstriding, thus decrease injury risk, research shows.
And one of the best ways to do so is to simply increase your cadence.
In fact, research conducted at the University of Wisconsin found that an increased cadence reduces the impact load on the lower body.
Here is how to improve your cadence:
Determine your current cadence by counting how many times your feet hit the ground in one minute of running.
If its over 160, youre in the clear.
But, if your cadence is below 160 steps per minute, they should increase it by 5 to 10 percent from one week to the next.
For the full guide to improve running cadence, check my article here.
Next Steps & Resources:
- Meet our source: Alexander P. Russoniello, M.D.
- To make an appointment with Dr. Russoniello, or a doctor near you, call or visit our website.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
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