Whether it involves a nagging twinge or a persistent throb, knee pain plagues many runners and can end a season early or put a halt to a fitness routine. Knee pain can charge from annoying to debilitating if left untreated and deserves the attention of medical professionals. With patience and work, knee pain can be treated and injuries can be rehabilitated, even prevented.
Significance
Running creates a force two to three times the weight of the runner with each stride, according to a study in the Journal of Biomechanics by M.F. Bobbert. Your knees help absorb this impact while repeatedly flexing and extending with each step. This repetitive motion and impact puts your knees at risk for injury and pain that may prevent you from running.
Chronic Injuries
Chronic, or overuse, injuries are the most likely cause of knee pain for runners. The two most common overuse injuries for runners are patellofemoral pain syndrome and iliotibial band syndrome. Patellofemoral pain syndrome, or runner's knee, causes pain underneath the kneecap. Iliotibial band syndrome causes pain on the outside of the knee.
Acute Injuries
Acute injuries result from a single event, such as a fall. Acute knee injuries include a torn anterior cruciate ligament and dislocated patella. These injuries cause pain at the moment of trauma. Fortunately, acute knee injuries are not as common in runners as they are for athletes in contact sports or athletes in sports that require a lot of lateral movement. Trail runners are more likely to suffer a traumatic knee injury compared to track and street runners because of uneven trail surfaces.
Treatment
Resting, icing the injury and taking anti-inflammatories will help reduce knee swelling and pain. Knee pain that does not subside on its own with rest calls for a trip to the doctor. It's possible to continue running with knee pain, but ignoring pain may lead to a longer rehabilitation or further injury. Knee braces provide support for your joints as you start running again after an injury.
Prevention
Strong leg muscles help stabilize your knees to prevent injury and pain. Add exercises such as lunges and squats to your routine to build stretch in the muscles that surround your knees. Stretching your legs reduces tension build-up on connective tissue in your knees, helping to prevent strains. Finally, a smart training plan builds up mileage over time, allowing your knees to adjust to the demands of running.
