Knee injuries are the number one cause of disability among athletes, including joggers and runners. The knee is the largest joint in the body but not necessarily the strongest. It certainly is prone to pain and injury, the cause of which can be tough to diagnose, as it may originate from weaknesses or imbalances in other parts of the body such as the hips. There are some tried and true remedies that may reduce or eliminate knee pain while running or jogging. Seek the advice of a medical practitioner who specializes in helping athletes if knee pain persists.
Stretching
Take time to warm-up and stretch the primary leg muscles such as the quadriceps, calves and hamstrings before you begin running or jogging. If you experience knee pain on the outer sides of the knee that increases when running downhill, or when you attempt to lengthen your stride, the cause may simply be overly tight iliotibial bands, or IT bands, in your upper legs. The IT band is a type of connective tissue that connects from the hip to the knee along the outer thigh. Include stretches of the IT band along with your usual stretches to reduce outer knee pain, sometimes referred to as IT band syndrome.
Support Tape
Special adhesive tape made for athletes may alleviate pain at the base of the knees by increasing circulation throughout the knee joint. When applied correctly just below the kneecap and over the patellar tendon, blood flow to the injured knee area will be enhanced, according to sports podiatrist Amol Saxena. Athletic support tape can be purchased at sports retailers and online stores.
Knee Brace
Consider a knee brace to provide additional support to the knee joint when running or jogging and to reduce mild knee pain. Braces come in many forms such as neoprene, ace bandages, elasticized pull-ons and canvas lace-ups, to name a few. When applying an ace bandage, be careful not to wrap the bandage too tight, which could hinder necessary blood circulation around the joint. A good rule of thumb to follow is if it hurts, it is too tight.
Hip Stabilizer Exercises
Add hip stabilizer exercises such as standing hip abductor and hip gluteus medius strengthening exercises (see Resources) to your daily exercise routine to provide important support for all of the leg joints, including the knees. A March 2011 study published in the April 2011 "Journal of Athletic Training" showed that knee pain was reduced by 40 percent within three weeks when participants added two hip-stabilizing exercises to their running programs. Note that these exercises should only be performed after running or jogging.
Warning
Refrain from running or jogging and seek medical treatment if you have severe knee pain or swelling, begin limping or if your knee gives out suddenly. The American Academy of Orthopaedic Surgeons also recommends that children and teens receive medical attention for any complaints or injuries to the joints, which are more susceptible to injury while growing.
