The knee is designed to provide stability during weight bearing activity and mobility during movement. Several sports including running, place extreme stress on the knee, making it susceptible to injury. There are several types of knee pain, each with a different cause. Visit your physician or an orthopedic doctor to determine the cause of your knee pain and the best plan of action to return you to activity. If your knee pain is minor, you may be able to continue with your running program with a few adjustments to training and a general conditioning program.
Rest
Following the onset of knee pain, its important to rest and refrain from running for 24 to 48 hours. Ice the affected knee and perform ice massage. Take anti-inflammatory medications to reduce swelling and wrap the affected knee if necessary. After resting for 48 hours, return to your running program if you are pain free.
Warm Up
The warm up is designed to prepare your heart, lungs, muscles, and tendons for activity. Walk briskly for five to ten minutes then perform some gentle stretches for the legs, calves and hips. After stretching, start with a slow jog then gradually increase to your normal running speed.
Surface
Change your running surface. According to the University of California, San Francisco, one of the five leading causes of injury is running surface. Hard surfaces such as asphalt and concrete contribute a great deal of stress on the joints of the body. A gentler running surface for the joints are grass, woodland trails, and treadmills.
Knee Exercises
Perform exercises that strengthen the muscles that support the knee. Perform squats, lunges, leg extensions, and leg curls to strengthen the quadriceps and hamstrings. Be sure to also include hip abduction and hip adduction exercises as well to increase strength in the inner and outer thighs.
Brace
Wear a knee brace while running to support the knee. Functional knee braces are worn to provide support to the knee and to main activity less painful. Visit an orthopedic physician to obtain a custom fitted knee brace or purchase one from your local drug store.
Proper Shoes
Run in shoes designed for running. Running shoes cushion and provide shock absorption for the sport. Purchase your running shoes from a specialty shop that is capable of fitting you properly and providing a good recommendation based on your body and running stride. Also, be sure to replace your running shoes every 500 miles or three months if you run regularly.
References
- "Arnheim's Principles of Athletic Training 12th edition"; William Prentice; 2008
- Runners Rescue: Knee Pain and Running
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