The hinge joint that is the knee is susceptible to all sorts of potential problems due to running. Depending on the development and usage patterns of the muscles surrounding the knee, as well as your overall anatomy, knee pain may result from the way the kneecap is moved or the angle of movement of the legs. Whatever the specific issue may be, if you're seeking ways to decrease the amount of pain your knees are feeling, there are several options to consider.
Step 1
Run less to ease knee pain. Cut back the frequency of training to allow the knee more time to heal. Pushing yourself while in pain will only lead to a more serious injury.
Step 2
Do not run on hard surfaces. Avoid running on concrete or streets. Seek places to run where impact is more forgiving such as dirt trails, sandy beaches or grassy parks.
Step 3
Incorporate other forms of exercise into the weekly training regimen. Knee pain doesn't mean the end of exercise. If running three days a week is causing pain, for example, consider a swimming routine once or twice a week in place of normal running routines.
Step 4
Strengthen the muscles that support, bend and straighten the knee. Weak supporting muscles are a common source of knee pain. Work the quadriceps and hamstrings regularly for greater knee support. Incorporate exercises such as leg presses, knee extensions, hamstring curls and wall sits--placing the back flat against a wall and sliding down into a sitting position--into a training regimen.
Step 5
Stretch daily to avoid tight muscles. Tight muscles can also cause injury. Include flexibility training into workouts. Begin with a simple hamstring stretch, held for 30 to 60 seconds and repeated three times per leg. Finish with leg lifts. Lie on your back, bend one knee so the sole of the foot is flat on the ground. Lift the opposite leg, almost fully extended, with the ankle relaxed until it is at 40 to 60 degrees. Perform 10 sets of 10 repetitions each.
Step 6
Choose the best footwear for your foot type and gait. Avoid running in anything other than shoes specifically designed for running. Running shoes offer support other sport shoes do not, and are not designed with pivoting and turning in mind.
Step 7
Work with an accomplished running coach to ensure your running mechanics are sound. Adjust your form as necessary to further protect the knees from injury.
