Knee pain is a common complaint for many people. About one in three people older than 45 in the United States have knee pain, according to MayoClinic.com. There are several possible sources of knee pain while running. Most minor causes can be treated conservatively at home. However, injuries such as torn ligaments and menisci may require surgical intervention. The good news is that you can do several things to reduce your risk of knee pain.
Knee Anatomy
The knee joint consists of the femur, or thigh bone; tibia, or shin bone; and patella, or knee cap. Within this joint space are several ligaments that help to stabilize the knee and prevent the bones from moving out of place: the anterior cruciate ligament, posterior cruciate ligament, lateral collateral ligament and medial collateral ligament. The knee also contains a C-shaped wedge of cartilage between the tibia and femur called the meniscus. The meniscus provides shock absorption and stability to the knee. Several sacs filled with fluid called bursae are found around the knee and provide cushioning.
Causes of Knee Pain
The root cause of knee pain is usually a lack of stretching, an inadequate warm-up or cool down, overuse or improper form during running. Some common conditions that cause knee pain include ligament tears, meniscus tears, strains, sprains, tendinitis, patella dislocation, bursitis, Baker's cyst, arthritis and patellofemoral pain syndrome. Less common conditions include Osgood-Schlatter disease and bone tumors.
Treatment
The American Academy of Orthopedic Surgeons recommends doing treatment at home first using the R.I.C.E. method. R.I.C.E. stands for rest, ice, compression and elevation. The first step in treatment is rest. Avoid doing activities that hurt your knee, including running. Apply ice to your knee for 20 minutes several times a day. This will help decrease swelling and inflammation. Wrap your knee in a bandage or compression sleeve. This will help support the knee and also decrease swelling. Elevate your injured knee to drain fluids and decrease swelling. Your knee should be above the level of your heart for the fluid to drain properly. Nonsteroidal anti-inflammatory medications such as ibuprofen and aspirin can be used to help reduce pain and inflammation.
Expert Insight
MedlinePlus recommends that you see your doctor immediately if you are unable to walk, have extreme pain, experience buckling or locking of the knee, if your knee has a deformity or if you have swelling, pain or tingling. Also call your doctor if the pain does not subside after three days of treatment at home.
Prevention
Avoid increasing the intensity of your runs too quickly. Increasing running mileage or pace too fast and too soon when your muscles are unconditioned can cause injury. Always stretch before and after running. Stretching makes your muscles and ligaments more flexible and less prone to injury. Be sure to warm up properly before exercising for about five minutes. Also take a look at your running shoes. Your shoes should provide enough arch support, shock absorption and cushioning. Replace your running shoes as needed about every six months, depending on how much running you do.
