Knee pain affects runners of all ages. The repeated impact of your foot hitting the ground sends shock waves through the bones and soft tissues of your legs. Over time and with use, your knees can feel the effects of running's stress. Patellofemoral pain, iliotibial band syndrome and meniscal pain are a few common knee injuries runners sustain. Adequate rest, proper footwear and a healthy training regimen can help you prevent knee injuries.
Patellofemoral Pain Syndrome
Patellofemoral pain syndrome is commonly referred to as "runner's knee," generally describing pain felt at the front of the knee. Anterior knee pain has several potential causes, according to the American Academy of Orthopaedic Surgeons, including tendon or ligament damage, improper kneecap movement and cartilage breakdown. Running places repeated impact on the bones and soft tissues in the legs. Patellofemoral pain can result from overuse. Increasing your mileage or intensity as well as running downhill can stress your knee joint, leading to pain. Muscle imbalances -- i.e., stronger front thigh versus back thigh muscles -- and inadequate stretching after workouts can also contribute to pain symptoms. The way your foot strikes the ground, if the arch flattens excessively or not enough, can also affect your knee joint.
Iliotibial Band Syndrome
The iliotibial band, or IT band, is a strong, fibrous tissue that runs from your hip to the shin bone. Passing over the lateral epicondyle, or the bony part of the outside knee, the IT band is prone to friction. The band moves over the knee when you bend the joint to 20 or 30 degrees -- the approximate angle of the knee upon foot strike during a running stride. Straightening the knee also causes the IT band to cross over the lateral epicondyle, in the opposite direction. Consistent running without adequate rest can result in IT band friction. Pain symptoms develop on the outside of the knee, possibly worsening when running or walking downhill. The outside portion of your thigh can also feel tight, or sore.
Meniscal Pain
Your knee is cushioned by two c-shaped, cartilaginous discs called menisci. Each meniscus is situated so that the inside curve is facing inward. Sudden twists of the knee joint coupled with an impact can tear a meniscus. Time and use can also wear down these pads, eventually leading to tears or pain from bones rubbing together. Meniscal pain is sharp and typically felt toward the outside of your knee during a lateral or cutting movement. Swelling or fluid around your knee may also indicate a torn or worn meniscus. Though you can kneel, jump and walk down stairs without pain, running and walking or running up stairs is often painful.
Preventing Knee Injuries
Investing in proper footwear is essential for any runner, even those who run only occasionally. Running shoes are designed for specific surfaces -- such as hard roads or trails. They can also correct feet that flatten excessively or not enough, decreasing the stress on your knee joint. Talk to a podiatrist or doctor about your foot and which shoes are right for you. Stretching regularly and maintaining adequate muscle balance can also prevent knee injuries. Strong quadriceps, hamstrings and hip muscles power the knee joint evenly, preventing compensation. Develop a training regimen that includes rest days and increases your endurance or strength gradually. Invest the time and effort to train properly to help your stride remain pain-free.
