There are many health benefits to distance running--stress relief, weight loss and improved cardiovascular health among them. But there can be a high incidence of injuries, particularly from overuse. Knee pain has been known to sideline many runners, but these injuries are often very treatable and rarely cause someone to completely stop running.
Causes
According to the British Journal of Sports Medicine, the predominant site of lower extremity running injuries was found to be the knee. In this study, the strongest evidence points to increased mileage in male runners and a history of previous injury as the main determinants of lower extremity running injuries--particularly of the knee. Other possible causes of knee pain related to distance running are improper running biomechanics and improper footwear.
Types of Knee Injuries
Pain is the body's way of telling us that something's wrong. Don't ignore pain; it's best to find out the cause and address it. The American Academy of Physical Medicine & Rehabilitation says there are three types of common knee injuries particular to distance runners: iliotibial band syndrome, patellofemoral syndrome and torn cartilage. Iliotibial band syndrome causes pain on the outside of the knee and usually occurs toward the middle or end of a run. Patellofemoral knee syndrome presents as pain around the kneecap, and torn cartilage can cause knee pain on the inside or outside of the knee.
Treatments
Conservative treatments for knee pain are rest, ice and anti-inflammatory medications. Although it may seem simple, rest is of particular importance for distance runners. Physical therapy can also be an effective treatment for knee pain. Knee pain in distance runners can usually be successfully treated with conservative means. If the knee pain becomes severe or debilitating, there may be a need for more invasive treatments such as injections or surgery.
Bracing for Knee Pain
Many knee braces are available to help address knee pain and improve functionality. Two types of braces that address knee pain that can occur with distance running are patellofemoral and functional. Patellofemoral knee braces help improve tracking of the kneecap and alleviate anterior knee pain. Functional knee braces are used to address instability of the knee--for example, after knee ligament injuries. According to the American Family Physician, knee braces can help relieve knee pain but should be used in conjunction with a sound rehabilitation process.
Prevention/Solution
The key to preventing knee pain in distance runners is proper training combined with adequate amounts of rest and cross-training, to avoid muscle imbalances that may lead to knee pain. Some other suggestions to prevent knee pain caused by distance running are to replace your running shoes every 500 miles, don't increase your mileage more than 10 percent in any one week, and try to run on soft, flat surfaces.
References
- Incidents and Determinants of Running Injuries, Van Gent, R.N.,Siem, D., Van Middlekoop, M.,Van Os, A.G., Bierma-Zeinstra, S.M.A., Koes, B.W. (2007)
- Knee Braces, Current Evidence and Recommendations, Paluska MD, S., & McKeag MD, D. (2000)
- Most Common Running Injuries, American Academy of Physical Medicine & Rehabilitation Physicians, (2010)
