Runners, like all athletes, are subject to injury due to the repetitive movement of their sport. According to Fox News, as many as 70 percent of runners report knee pain over the course of their running career. Whether you are a casual weekend jogger or an endurance specialist, careful attention to your shoes, your form and your training can help prevent knee pain.
Common Causes
The most common knee issues are due to chondromalacia, or runner's knee, and iliotibial band (IT band) syndrome. Runner's knee sufferers usually first experience it as stiffness in the knee which turns into a general ache in and around the knee area. Pain may increase with going down stairs or running downhill. A few days of rest may alleviate the initial pain, but it usually returns when you go back to running. Iliotibial band syndrome occurs with overuse and occurs when the band of tissue on the outside of the thigh becomes too tight. Knee pain resulting from this condition occurs on the outside of the knee. It may disappear with rest, but recur usually around the same point on every run.
Less Common Causes
Other possible knee issues for runners are tendinitis, in which the tendons around the knee inflame and cause pain on the inside or outside of the knee. Patellar tendinitis is a specific type in which the soft tissue just below the knee cap becomes inflamed. Plica syndrome, a rarer cause of knee pain, occurs in people who run with their feet turned inward (or pronate). The symptoms of this syndrome are similar to runner's knee, but may lead to damage of the meniscus. Some runners develop a non-malignant growth, called a Baker's cyst, within the knee that causes pain and swelling behind the knee. Surgical removal is the only treatment for the cyst.
Expert Insight
The "American Journal of Sports Medicine" confirmed that runner's knee is caused by the bio-mechanical structure of some runners thighs and feet in a study published in 2006. Lead author Darren J. Stefanyshyn, of the University of Calgary, found that weaker quadriceps and hamstrings cause a person to focus more pressure on a small area of the knee. Over time, this repetitive pressure causes pain and potentially softening of the cartilage. The study of 1,600 participants may help coaches pinpoint runners who experience abduction of the knee, which indicates that runner's knee may develop. Proper footwear and training techniques may then be applied to prevent its development.
Solution
If you experience knee pain, take a break from running for a few days. When you do return, start slowly and for only a few miles. Give yourself a rest day between runs. Upon return, running expert Jeff Galloway recommends avoiding hills and speed work for at least two weeks. Ice your knees after running for about 15 minutes to reduce swelling and treat with heat before bedtime. For IT band syndrome deep tissue massage for the IT band, either with a masseuse or using a foam roller, helps loosen up the tissue.
Prevention
It is not possible to prevent all knee pain, but you can reduce the chances of its development. Train appropriately, adding miles at about a 10 percent rate per week to allow your body to become accustomed to the work load. Run on level surfaces to reduce external causes of pronation. Invest in a good pair of shoes and socks---most running stores will perform a gait analysis to determine if you need extra motion control. Always cool down and stretch, paying particular attention to the muscles of the thigh and the IT band.
