6 Common Reasons for Knee Pain From Running |
Posted: February 23, 2022 |
Running is a high-impact workout, which means your joints must absorb and react to high levels of force on a regular basis. Because your knees take the brunt of the impact, they're a joint that many runners have had issues with at some point. The thing is, if you're having knee discomfort while running, you need to figure out what's causing it so you can give your joints the treatment they require so you can get back out there and log those miles for years to come. Here are six of the most common reasons for grumpy knees while running, as well as what you can do to fix each one so you can run without pain. 1. Patellar tendinitisPatellar tendinitis, sometimes known as "jumper's knee," is an overuse ailment caused by the impact of jumping and other comparable activities. The patellar tendon (which links your knee cap to your shin bone) becomes irritated and torn in this situation. Running in worn-out shoes that don't provide adequate support can also be a risk factor for knee pain. When it comes to the jumper's knee, the first line of defense is ice and rest. Check if you need new running shoes, and use a knee brace to help relieve some of the pressure on your patellar tendon. 2. The wrong shoesThough there's a lot of diversity here, knee pain caused by wearing improper shoes is frequently provoked by a lack of arch support. In this situation, your feet overpronate or fall inward, causing your knees to also bow inward, putting additional stress on not only your knees but also your ankles and hips. 3. Poor formIf you have muscle imbalances in your running muscles, whether it's strength imbalances or uneven levels of tightness, it can throw off your form and put extra strain on your knees. Naturally, the appearance of these imbalances—and how they affect your technique and knee health—varies from runner to runner. 4. Runner’s kneeRunner's knee, also known as "patellofemoral pain syndrome" among doctors, is caused by repetitive motions, improper knee-cap alignment from weak and/or tight leg muscles, and, on rare occasions, poor running form. While jogging, you'll feel pain under your knee cap or in the front of your knee if you have a runner's knee. Another telltale sign is that the pain gets greater while you're walking up or down slopes or stairs. It's a deep, searing agony. Overuse is often the cause of a runner's knee, thus you should rest it for at least two weeks. If it's a recurring problem, you should consult a physical therapist to address any muscle weaknesses, especially in your hips. 5. ArthritisThe articular cartilage, a smooth, shiny covering on the bones of our joints, wears down with arthritis. Many people experience this as a result of years of physical wear and tear or a violent event that causes joint discomfort. Anti-inflammatory medicines and steroid injections are commonly used to treat arthritic knees. Motion, on the other hand, is like lotion. When you have knee arthritis, it's critical to stay active. Swimming is an excellent method to stay active while reducing joint stress. 6. IT band syndromeWhen you run, your iliotibial band, a lengthy strip of connective tissue that goes from the outside of your hip to the outside of your knee, is put under greater strain if your hip muscles are weak. As a result, it can rub against your thigh bone or knee, causing inflammation, swelling, and pain, also as a condition known as IT band syndrome or ITBS. Jumping headlong into a run without first warming up is also a recipe for disaster. Resting for at least a week to enable inflammation to subside is your best choice for alleviating ITBS pain. Otherwise, foam rolling and stretching should be done on a regular basis. Commit to stretching and foam rolling the outer sides of your thighs for at least five minutes each day.
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