Managing Knee Pain
Most knee pain can be resolved conservatively and should not discourage or hinder runners. You can reduce the risk of injury through adequate preparation, good technique and practices, examination of running surfaces and wearing the right equipment.
Reduce Your Risk for Injury
There are several ways to reduce your risk for injury. The first way is through adequate preparation, which includes warm up and cool down and hydrating before running.
The second way to avoid injury is through good technique and practices. Runners need to gradually build up mileage and intensity and allow 24-48 hours between running sessions. Cross training, such as cycling or swimming on “rest days,” is a good way to build endurance and agility. Know when to stop if you are experiencing pain and ice your knees for 10 to 20 minutes after activity if you are having pain.
The third way to lower your risk of injury includes being aware of your running surfaces. Run on clear, smooth, even and relatively soft surfaces. Gradually add surface changes that include variety.
Finally, make sure to wear the right equipment. Get professionally fitted for running shoes. Bringing old shoes to your fitting will help identify the right fit for you, based on potential gait problems noted by past wear and tear patterns.
Why Runners Get Injured
There are many reasons why runners get injured. Visit Safety and Injury Prevention for Runners. The most common injuries are the result of:
Common Conditions that Cause Knee Pain
Patello–Femoral Pain Syndrome
The patella is the bone that makes the knee cap. Patello-femoral pain syndrome is a condition in which pain is felt in and around the kneecap. This pain occurs during exercise or movement. In people with patello-femoral pain syndrome, the patella (knee) painfully rubs against the femur (thighbone). Learn more.
Iliotibial Band Syndrome
The iliotibial band (ITB) is a thick band of fibrous tissue that runs from the hip down the outside of the thigh, and attaches to the tibia, the large bone on the lower leg. lliotibial Band Syndrome is the result of inflammation of the ITB that causes sharp, burning knee or hip pain. While over¬training is the most common cause, improper running surfaces, inadequate warm–up or cool–down, or certain physical abnormalities may also lead to ITBS.
Patellar Tendonitis
The patellar tendon connects the kneecap (patella) to the shin bone (tibia). Patellar tendonitis is a condition that causes inflammation of the tendon and the tissues that surround it. The condition is most commonly due to overuse. Learn more.
Managing your Knee Pain with Stretching Exercises: Leg, Hip Flexor, Glute, Inner/Outer Thigh and Calf Stretches
The following stretches target the major leg muscles. These exercises will help to reduce your risk of injury and minimize muscle soreness.
Hip Flexor Stretch
The hip flexor muscles known as the iliopsoas, consist of two muscles – the iliacus and psoas major. The function of the iliopsoas is to bring the thigh up toward the abdomen. The hip flexor muscles are difficult to stretch and often ignored.
Glute Stretch
The gluteus or “glutes” make up your buttocks. These muscles include the gluteus maximus, gluteus medius and gluteus minimus. Its action is to extend and outwardly rotate the hip and extend the trunk.
Supine Hamstring Stretch
The hamstrings consist of three muscles that make up the upper back of your leg – the biceps femoris, semitendinosis and semimembranosis. The hamstrings extend the hip joint and flex the knee. Learn more about hamstring stretches.
Prone Quadriceps Stretch
The quadriceps is a group of four muscles that sit on the anterior or front of the thigh – the vastus medialis, intermedius and lateralis, and rectus femoris. The function of the quadriceps is to extend the knee. Keeping your quadriceps strong and flexible reduces pressure on the knees and reduces the risk of knee injury. Learn more about quadricep stretches.
Inner Thigh (adductor muscles) or Adduction Stretch
Within the thigh the quadriceps muscles and hamstring muscles work together to straighten (extend) and bend (flex) the leg. The adductor muscles are on the inside of the thigh and pull the legs together. Learn more about inner thigh stretches.
Outer Thigh (abductor muscles) or Abduction Stretch
Within the thigh the quadriceps muscles and hamstring muscles work together to straighten (extend) and bend (flex) the leg. The abductor muscles are on the outside of the thigh and extend the knee from a bent position.
Calf Stretch
The calf is made up of the gastrocnemius and soleus muscles. The gastrocnemius muscle is visible on the calf while the soleus muscle lies underneath the gastrocnemius muscle. The function of both muscles is to lift the heel. Calf stretches that bend the knee of the calf being stretched focus on the soleus muscle while calf stretches that extend the knee focus on the gastrocnemius muscle. Learn more about calf stretches.