Any runner who has experienced knee pain while running knows what a nuisance and a distraction the nagging pain can be. If you suffer from knee pain when you run, it is important to give your knee the medical attention it needs to prevent greater damage or injury to the knee joint. A healthy knee will help maximize your runs, promising you many more miles and hours doing roadwork.
Structure of the Knee
The knee is the point of the leg where the four leg bones and major muscle groups intersect. The femur, or thigh bone, connects to the lower leg bones, the tibia and fibula, through various ligaments. The patella, commonly known as the knee cap, sits on top of this three-bone intersection. This joint is protected by and connected to sacs of fluid, called bursae, and cartilage padding known as the meniscus. Tendons attach the major leg muscles, the hamstring and quadriceps to the bones in the knee. When these components work together, a flawless extension of the leg, or flexion, can be performed.
Identification and Symptoms
Mayoclinic.com suggests that different types of pain may indicate different areas or types of injury in the knee. Tendon injuries may result in swelling in the front of the knee, pain upon impact or the inability to completely extend the leg. Meniscus injuries may cause the onset of swelling within a day-and-a-half after the initial injury, and the inability to extend the leg. If the bursae are inflamed, your knee may experience redness, swelling, fever and a throbbing pain. Other injuries due to tight or loose muscles and tendons may cause discomfort and achiness above, behind or below the knee.
Causes
Knee pain is often caused by tightness of muscles and tendons around the kneecap, which can cause uneven pressure on the knee. Tight or weak leg muscles also cause pain and discomfort; a muscle on one side of the leg may be abnormally tight because it must compensate for a looser muscle on the opposite side of the leg. Overuse of the joint can also cause ligament strain and the wearing down of cartilage, tissue and padding in the knee. This can create unnecessary friction as the knee joint moves and reduce proper circulation of blood and fluids to the joint.
Prevention/Solution
Taping your knee before you run is a common treatment for knee pain. The purpose of taping the knee is to realign the kneecap with the joints and ligaments, known as tracking. Taping also stabilizes the knee joint and secures it in place. Wearing a knee brace can also relieve stress from the knee joint and pain. These two methods only temporarily provide support and reduce pain and are not proven to prevent knee injury during athletic activity. Assess your footwear. Wear running shoes that provide the right amount of arch support that properly guides the direction that your foot rolls when you run. The right shoe also promotes good running posture. Wear shoes with ample cushioning that can help absorb shock.
Performing various leg stretches and resistance training exercises helps to strengthen the tendons and muscles surrounding the knee, particularly the inner quadriceps. Bigkneepain.com suggests that you spend just a few minutes twice a day to do these exercises, gradually working up to one 20-minute session daily. A proper warm-up and cool-down routine of stretching included in your work-out is also essential in protecting your knee.
Considerations
Mayoclinic.com suggests that if you incur knee pain that is not "severe or disabling," you may be able to self-treat the injury. Rest, ice and elevation are good standards for treatment. However, if the pain does not subside after seven days of self-treatment, you may need to consult your doctor. Knee injuries, if not diagnosed and treated properly, can cause long-term damage that may require surgery, or limit or even stop you from running altogether.
