After you have been out of the habit of running, you may experience knee pain when you start again. This can be a result of several factors -- but if it does not go away or becomes severe, you should see a doctor to get an accurate diagnosis and make sure it is safe for you to continue running.
Overuse
After a hiatus from running, you may want to start back into your old routine or dive into a new running regimen, but it is best to ease into mileage. If you start running too much too quickly, you may experience patellofemoral pain, also known as runner's knee. The American Academy of Orthopaedic Surgeons, AAOS, explains that this condition consists of aching pain around the kneecap where it meets the lower part of the thighbone. Sudden changes in intensity or duration of exercise can contribute to this condition and cause knee pain. Remember to warm up for five minutes and then gently stretch your warmed-up muscles before running.
Running Shoe Problems
Sometimes the cause of knee pain may be due to the running shoes you are wearing. All running shoes are not created equal -- the last, or template, of the shoe can vary, or the shoe may have a heel counter or added support for overpronation. The American Academy of Podiatric Sports Medicine says that wearing running shoes that are worn down are another major cause of running injuries due to soles that are not supportive and cushioning that has broken down. A specialty running store with trained employees can help you pick a shoe that works with your arch type. Bring your old running shoes, let the experts assess the wear patterns on the soles and determine your gait type and what kind of support you need in a running shoe.
Weight and Form
If you are overweight, this puts added stress on your joints, including knee joints. When you run, your joints naturally absorb a higher amount of stress, but if you are carrying extra weight, there is that much more pressure on your knees, resulting in pain. The AAOS explains that running with improper form may also cause knee problems. Keeping your knees locked, or using a stride that is too long, can impact your knees. According to the University of Wisconsin Hospital in Madison, even a 5 to 10 percent increase in step rate during running decreases the impact on the knees and may reduce the likelihood of knee injury. Increasing your step rate means increasing the amount of times your feet touch the ground, which translates into using a shorter stride when you run. Talk to a running coach or find a hospital with a sports medicine clinic that can evaluate your running form or stride -- they'll give you pointers on how to make adjustments to reduce risk of injury.
Considerations
If you experience knee pain that does not go away after you start running regularly again, see your doctor. An orthopaedic specialist or a sports medicine physician will be able to diagnose your knee pain and may provide you with suggestions on how to ease your pain and still continue running. Avoid trying to diagnose the pain yourself, as you may cause further damage to your knees if it is something serious.
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