{"id":1242,"date":"2022-11-03T11:38:56","date_gmt":"2022-11-03T08:38:56","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1242"},"modified":"2022-12-23T14:36:34","modified_gmt":"2022-12-23T11:36:34","slug":"knee-pain-after-running-causes-treatment-prevention","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/knee-pain-after-running-causes-treatment-prevention\/","title":{"rendered":"Knee Pain After Running: Causes, Treatment & Prevention"},"content":{"rendered":"\n

If running is your life, even rain and icy wind will not stop you from giving it your all! But what if there is suddenly running knee pain? It\u2019s important to listen to your body. In the following blog post, you\u2019ll find answers to how to handle knee pain when running, including causes, treatment, and prevention.<\/p>\n\n\n\n

Common Knee Injuries from Running<\/h2>\n\n\n\n

Pain can occur if you suddenly start intense training after a long break. Severe pain in the knee joints regularly occurs during sports. According to Vishal Saxena, MD,<\/a> there are common knee injuries from running:<\/p>\n\n\n\n

Runner\u2019s knee<\/h3>\n\n\n\n

The underlying factor in the development of this pain syndrome (runner’s knee) is lateral displacement relative to the groove of the femur. As a result, during flexion and extension of the knee, its trajectory of movement is disturbed. This leads to overstretching of the ligamentous structures supporting the patella, increased pressure on the articular surfaces, loss of cartilage elasticity, and pain.<\/p>\n\n\n\n

Tendinitis<\/h3>\n\n\n\n

Knee pain while running can also be caused by inflammation of the patellar ligament (tendinitis). This disease is called “jumper’s knee.” During jumping, a sharp tension in the muscle of the anterior surface of the thigh leads to micro-tears and damage to the patellar ligament. Most of the pain is localized under the kneecap. The pain occurs while running, jumping, climbing stairs, and squats.<\/p>\n\n\n\n

Bursitis<\/h3>\n\n\n\n

The knee has articular bags or burses (fluid-filled sacs forming gaskets between moving parts) to reduce friction. Due to excessive load, the bursae can become inflamed – bursitis develops, another cause of knee joint pain while running.<\/p>\n\n\n\n

Pain under the knee<\/h3>\n\n\n\n

Sudden sharp pain under the knee occurs when the hamstring is damaged. Such injuries are common in tennis, football, basketball, and running. Any pulling pain under the knee when bending is a reason to see a doctor since the spectrum of diseases with this symptom is wide and difficult to understand on your own.<\/p>\n\n\n\n

\u201cIn order to improve your performance and overcome your limits, you need a regular training plan with varying intensities. Never forget that recovery is just as important as the workout itself. It is through the recovery process that you become a better person. In this way, you will return strength to the muscles and prevent injuries.<\/em>\u201d Anna and Lisa Haner, German track athletes, marathon participants<\/p>\n\n\n\n

Knee Pain from Running: Treatment<\/h2>\n\n\n\n

Where running causes pain in the knee joints, the first step is to reconsider the training regimen: temporarily reduce the load, avoid movements that cause pain, and include exercises to strengthen and stretch the muscles. <\/p>\n\n\n\n

In some cases, such as osteoarthritis, it is desirable to switch to less traumatic types of exercise (walking, swimming, cycling, elliptical trainers) and be sure to normalize body weight. If necessary, medicine such as paracetamol and a non-steroidal anti-inflammatory (ibuprofen, diclofenac, and others) can be used. During training, you can use dynamic orthoses (knee pads). <\/p>\n\n\n\n

\u201cOn average, it takes four to six weeks to recover from the runner\u2019s knee. You can speed up the recovery process by reducing the load on the affected knee and building strength with rehab exercises,\u201d says Pierre Schydlowsky, Specialist MD in rheumatology<\/a><\/p>\n\n\n\n

Intense, sudden pain in the knee joint, appearing at the peak of the load, is most likely associated with an acute injury. These can be sprains and ruptures of the muscles of the anterior and posterior surfaces of the thigh, ruptures of the menisci (cartilage-shock absorbers located inside the knee joints), and ruptures of the ligaments of the knee joint.<\/p>\n\n\n\n

All these conditions are characterized by acute pain and limited mobility in the knee during a fall, impact, unsuccessful landing after a jump, intense acceleration, and sharp twisting in the knee joint.<\/p>\n\n\n\n

What can you do in such a situation before seeking medical help? First, limit movement and rest the injured joint. Second, apply ice or special cooling packs to the painful area. If neither is at hand, then bags of frozen vegetables or a frozen towel can be a good alternative. If the knee is swollen, it should be in an elevated position. Finally, take paracetamol or a non-steroidal anti-inflammatory drug<\/a>.<\/p>\n\n\n\n

When running, remember that any joint pain occurring during exercise requires attention, careful evaluation, and correction. Treat your knees carefully, and running will bring you benefit and pleasure.<\/p>\n\n\n\n

Why does My Knee Hurt when I Run?<\/h2>\n\n\n\n

In addition to sports injuries, knee pain can be caused by a variety of factors. Some of them you can influence on your own; with others, you will need the help of a specialist.<\/p>\n\n\n\n

Among the main reasons are:<\/p>\n\n\n\n

  1. Shoes. Longtime runners know how crucial good running shoes are. If they don’t fit, knee problems will become inevitable. Even if you have found your favorite shoe model, there is nothing wrong with having an orthopedist check to see if it fits you. In addition, it is necessary to monitor the “mileage” of shoes. Running style, shoe design, and terrain are just some factors that affect shoe durability. Remember to monitor the performance of your shoes regularly.<\/li><\/ol>\n\n\n\n
    1. Workout. It is absolutely normal to strive for a new personal best time. But be careful! If you demand too much from your body, it will be unable to keep up at some point. You can prevent fatigue by changing your workout plan to suit your fitness level. Increase the difficulty of your workouts gradually. For healthy athletes, increasing the number of workouts by ten percent each week is the golden rule. Most importantly, listen to your body and take warning signs seriously! Your muscles, tendons, and ligaments will thank you.<\/li><\/ol>\n\n\n\n
      1. Body type. Short, tight muscles outside the thigh or weak stabilizing muscles can lead to knee pain and ruin your running experience. Different leg lengths and O-shaped or X-shaped curvatures can also cause knee problems while running. Have an orthopedist check your feet and legs. Misalignments can be effectively countered with orthopedic insoles.<\/li><\/ol>\n\n\n\n
        1. When you run downhill, the load increases significantly more than on a flat surface. The side slope is also bad for the joints. If you have knee problems, you should avoid slopes. If part of your route goes downhill, it is better if you change from running to walking – this will reduce the load on your knees.<\/li><\/ol>\n\n\n\n

          What Muscles to Train to Prevent Knee Pain while Running?<\/h2>\n\n\n\n

          The most important muscle groups are the gluteus maximus, gluteus medius, and quadriceps. These muscles need to be strengthened. Some muscles such as the quadriceps and calf muscles also need to be stretched. A short calf muscle has a powerful effect on knee pain.<\/p>\n\n\n\n

          Among other preventive measures for knee pain are hitches and warm-ups. It is helpful to use a foam roller. It is always important not to overload, follow the coach’s plan, and listen to your body. If you feel the tissues are not withstanding, you need to be able to stop in time. Run in good, proper shoes and change them regularly.<\/p>\n","protected":false},"excerpt":{"rendered":"

          If running is your life, even rain and icy wind will not stop you from giving it your all! But what if there is suddenly running knee pain? It\u2019s important to listen to your body. In the following blog post, you\u2019ll find answers to how to handle knee pain when running, including causes, treatment, and […]<\/p>\n","protected":false},"author":4,"featured_media":1243,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"yoast_head":"\nKnee Pain After Running: Causes, Treatment & Prevention - RUNZY<\/title>\n<meta name=\"description\" content=\"If running is your life, even rain and icy wind will not stop you from giving it your all! But what if there is suddenly running knee pain? 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. 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