Pain in the knee after exercising that can not be attributed to trauma to the musculature, ligaments or tendons of the joint is commonly categorized as patellofemoral pain. There is no one factor that significantly outweighs the other in the causation of patellofemoral pain, however, issues with patellar alignment and muscular imbalance rank among the top contributors to patellofemoral pain. Practitioners of sports medicine and physical therapists use a wide variety of exercises to strengthen the muscles, joints and ligaments that surround the knee joint.
Anatomy
The knee joint is the largest joint in the body and consists of four bones, and a network of joints and ligaments that allow it to function. The femur or thigh bone joins the shin bone and outer shin bone by use of a cartilage the protects the bone ends and allows them to glide over each other. The knee cap or patella is a floating bone that is secured by the patellar tendon, which connects with the quadriceps muscle and inserts into the shin bone. The inside and outside of the knee are supported by the lateral and medial collateral ligaments, while the middle is supported by the anterior cruciate ligament.
Causes
Pain in the knee after exercise can arise from several different conditions in the knee joint. A weakness of the quadriceps or hamstrings muscle group can lead to an imbalance in which one muscle pulls harder on the knee joint. The illiotibial band is a tendon that runs along the outside of the thigh, when it becomes tight and not flexible, it can place excessive force on the patella and externally rotate the tibia. Weakness or tightness of the hip muscles can lead to compensatory pronation of the the foot.
Treatment
Generally, reduction of pain in the knee after exercise can be successfully achieved by following the RICE protocol. Rest the knee from activities unless heightened pain or discomfort subside. Ice the knee following a rotation of 20 minutes with ice on the knee and 20 minutes without for the first 48 hours after initial pain. Compress the knee and elevate above the heart until swelling is reduced.
Prevention
You can help prevent the occurrence of symptoms related to pain in the knee after exercising by staying in shape. Excess weight can be a contributing factor in knee joint discomfort. Before running do a five-minute warm up and stretch the leg muscles. Gradually increase the frequency and duration of your training so muscles can become acclimated endurance levels. Replace your running shoes when they become worn.
