The treadmill is a great tool to build cardiovascular fitness and lower body endurance. Use the treadmill correctly and pay attention to how your body feels. Knee pain is a common symptom associated with poor technique and overuse of treadmill walking and running. The most common locations of treadmill-associated knee pain are the outside of the knee, directly below the knee cap and around the knee cap. These conditions occur due to overtraining, poor technique and too much incline work.
Iliotibial Band Syndrome
The iliotibial band runs along the lateral thigh from the hip to the knee. When this band of fibrous tissue rubs against the bony prominences on the outside, or lateral aspect, of the knee it creates pain. This condition is called iliotibial band syndrome (ITBS) and is caused by wearing shoes without good arch support, overpronation of the feet, knock knees, leg length inequality, doing too much too soon and running or walking at steep inclines.
Patellar Tendonitis
Pain and inflammation of the tendon directly below the kneecap is called patellar tendinitis, or jumper's knee. The Ohio State University Medical Center describes the symptoms as, "Pain and tenderness around the patellar tendon, swelling and pain with jumping, running, or walking, and pain with bending or straightening the leg." Patellar tendinitis is caused by overuse of the knee joint, poor training technique, and running hills. These all cause an increased amount of pull on the tendon and its attachment to the upper shin bone, resulting in pain.
Patellofemoral Pain Syndrome
Runner's knee, or patellofemoral pain syndrome, is described by experts at The Ohio State University Medical Center as "Dull pain around the front of the patella, where it connects with the lower end of the thigh bone." The most common causes include excessive training, hyperpronation of the feet, tight hamstrings, tight Achilles tendons and poor arch support.
Overtraining
Increased training volume and intensity coupled with inadequate rest between workouts leads to injury, lack of progress and frustration. It is very easy to become overzealous on the treadmill and perform too much too soon, especially inclined work. Start at an appropriate level for you and gradually increase your jogging time and course intensity. The rule of increasing distance and intensity by no greater than 10 percent each week is a training guideline that should be applied with the combination of listening to how you feel and respond before, during and after treadmill work.
Stretch, Strengthen and Support
Static stretches and dynamic range of motion exercises incorporated into a proper warm-up and cool down reduce the chance of injury by bringing blood flow to the muscles, lessening muscle tension and increasing joint range of motion. Strength, stability and flexibility are essential in preventing knee injury. Stretch the hamstrings, hip flexors, quadriceps, calves, and glutes. Strengthen the arch of your feet and prevent excess inward roll of your feet, called overpronation, by performing the towel toe grab and the short foot exercises. Wearing comfortable, broken-in shoes with a proper fitting arch will protect and support your feet and provide a solid running foundation.
References
- "Beating Sports Injuries"; Pallas; 2002
- "Complete Guide to Sports Injuries;" Giffith; 2004
- The Ohio State University Medical Center: Patellofemoral Stress Syndrome (Runner's Knee)
- The Ohio State University Medical Center:
- National Council on Strength and Fitness: Iliotibial Band Syndrome
