The knee joint's complexity makes it one of the parts of the body most prone to injury, especially for runners whose knees must sustain frequent shock from the ground. Many runners experience knee pain at some point. To protect your knees from pain and further injury, keep supporting muscles strong, and take proper steps to treat pain in the event of injury.
Causes
Aside from acute knee injuries resulting from twists or falls, overuse or overload causes most knee pain. Sudden increases in your running speed or distance, or constantly running on hard or uneven surfaces stresses muscles and tendons and leads to very small muscle or tendon tears. As the tears heal, inflammation occurs, causing knee pain. The pain often develops gradually and worsens over time, especially if the same exercise is repeated before the tears heal. Frequent runners are particularly susceptible to developing knee pain, as a training routine may not allow enough time between runs to ensure proper healing.
Types
Anterior knee pain, also known as Runner's Knee, is one of the most common sports injuries. The pain is categorized by pain behind the kneecap. Anterior knee pain occurs most often after a sudden change in training regimen or after a knee injury. Osteoarthritis is another common source of pain that's caused by an erosion or cracking of the cartilage under the kneecap. While anterior knee pain often afflicts younger people, the risk of developing osteoarthritis increases with age.
Prevention/Solution
The best way to prevent knee pain is to thoroughly warm up and cool down. Introduce any changes into your training program gradually, and strengthen the muscles that support the knee. Quadriceps and hamstrings are the main muscle groups that help support the knee, however the calves, outer glute muscles and hip abductors also provide support. Perform exercises to keep these muscles both strong and flexible, so that they will effectively absorb shock and leave the knees less prone to injury.
Treatment
If you experience knee pain, stop running until the pain subsides. Apply ice to your knee about three times a day, and keep your leg elevated as often as possible to help reduce swelling. A lightweight compression bandage can help ward off fluid build-up and keep your knee stable. If you need further relief, anti-inflammatory drugs such as aspirin and ibuprofen may help ease the pain.
Considerations
While runners may suffer from knee pain caused by overuse, underlying conditions, fractures or more serious injuries can also cause pain and must be treated accordingly. Treatment for chronic or severe knee pain can include physical therapy, corticosteroid injections or, in some cases, total knee replacement. Get a proper diagnosis from a physician before beginning any treatment program.
