There's not much that can derail your jogging plans faster than pain or an injury. If you're experiencing pain while jogging, you could have one of several common injuries like patellofemoral pain or iliotibial band syndrome. Understanding the anatomy of your knee and the reasons behind these conditions can help you manage and treat your pain and get back to your jogging routine.
Symptoms
The specific condition behind the pain you're experiencing is usually linked to where on your knee the pain is located. Chondromalacia patella, for example, is a form of patellofemoral pain that occurs on the back side of the knee cap and can cause sharp pain on every step you take. Iliotibial band syndrome, on the other hand, manifests with sharp pain on the lateral -- or outside -- part of the knee. Often, the pain from both conditions can be worse when running downhill or going down a flight of stairs. The conditions may worsen after sitting for a long period of time following a jog.
Causes
Patellofemoral pain can be caused by several different factors, including misalignment of the kneecap, flat feet or leg muscles -- hamstrings and quadriceps -- that are either weak or too tight. Iliotibial band syndrome happens when the iliotibial band -- a tendon that stretches from the hip to the outside of the knee on each leg -- gets irritated from rubbing on the outside of the knee. Both conditions can be exacerbated from overtraining or increasing your mileage too quickly.
Treatment
If you've had to cut your run short and you're in need of immediate pain relief, start by resting from running for a few days. Apply ice to your knee, directly on the point of pain, for five to 10 minutes at a time, three to four times per day. Wrap your knee in a compression bandage to prevent swelling, and keep your knee elevated. Over-the-counter anti-inflammatory medication, such as ibuprofen, can help reduce swelling and manage your pain.
Prevention
One of the easiest ways to prevent knee pain when you're jogging is to slowly build up the number of miles you run each week. A safe rule is to increase your mileage no more than 10 percent each week. If you're experiencing knee pain because of tight or weak leg muscles, start a simple strength-training routine for your legs that works out your hamstrings and quadriceps. Do a simple stretching routine before and after running to keep your muscles properly stretched.
