Experienced and novice joggers alike often complain of knee pain. The repetitive movement and impact of jogging puts excessive pressure on your joints---particularly your knees. Understanding the causes of your knee pain may help you take action to prevent it from becoming a disabling injury.
Types of Knee Pain
One of the most common causes of knee pain in joggers is chondromalacia, more readily known as "runner's knee." This syndrome begins as stiffness in the knee that gradually becomes more noticeable when you descend stairs or jog downhill. A tight illiotibial band also contributes to knee pain in joggers. This band of tissue that extends the length of the outer thigh tightens with overuse and compromises the movement of the knee. Knee pain caused by the IT band is usually felt on the outside of the knee. Tendinitis shows up as a pain on the inside or outside of the knee and results from overuse of the knee joint.
Gait Problems
People who have non-neutral gaits may suffer from knee pain if they do not wear the proper shoes while jogging. People who supinate---their feet turn outward when they jog---or pronate---their feet turn inward, may experience knee pain because their knee takes on an unnatural amount of pressure during a jog. Wearing shoes designed to correct gait problems usually helps joggers overcome knee pain due to pronation or supination.
Considerations
Some knee pain during jogging may be due to overuse or trying to do too much too soon. If you are new to jogging, it is best to begin with intervals of walking and jogging---regardless of your cardiovascular capacity---to allow your knees to get used to the movement and impact of jogging. Even if you are a regular jogger, increasing your mileage too quickly can also cause pain in your knees. Stick to no more than a 10 percent increase in mileage per week to prevent injury.
Biomechanics
In a study of 1,600 participants published in a 2006 issue of the "American Journal of Sports Medicine" lead author Darren J. Stefanyshyn of the University of Calgary confirmed that weak thigh muscles can cause you to put undue pressure on the knee when running or jogging. If you suspect your biomechanics may be causing your knee pain, consider seeking the assistance of a coach who may provide techniques to help you strengthen your legs and cope with your muscular weaknesses. Strengthening your core and lower back may also help you become a stronger jogger and prevent your knees from absorbing so much impact.
Treatment
Take a three- to five-day break from jogging if you experience knee pain. Running coach Jeff Galloway recommends icing knees to deal with swelling and treating them with heat before bedtime. When you do return, avoid jogging hills for about two weeks to allow your knees to heal. Consider performing other cardiovascular activities to rest your knees---try low-impact exercises such as an elliptical trainer, swimming or cycling. If you suspect a tight IT band is your problem, use a foam roller to help loosen it up or seek out a professional massage therapist.
