Running is a recreational sport that many people use as a way to stay in shape and keep stress at bay. As refreshing as a nice, long run can be, running can cause knee pain and injury over time. In fact, 40% of all knee injuries are caused by the wear and tear the body endures while running. When this happens, it is important that you see a knee injury specialist as soon as possible to heal the injury so you can run again in the near future.
This is the most common injury that runners endure. Although specialists refer to it by its medical name, patellofemoral pain syndrome (PPS), runners simply call it runner's knee. It is caused when the cartilage on the underside of the kneecap becomes irritated. According to a poll conducted by Runner's World, a leading recreational running magazine, 13% of the respondents claimed to have some form of PPS.
While the pain may certainly be present while running, one of the interesting things about runner's knee is that many times the pain creeps up on you at the oddest times. For instance, you may be sitting at your desk at work when you're seized with pain or be walking up the stairs at home.
All runners are at risk of developing runner's knee, but there are certain runners more prone to the condition than others. Do you an overpronator? Overpronation means that your feet roll inward when you run. Not sure if you fit into this category? Take a look at your running shoes. If the insides of your shoes (just under the big toe) are worn more than the outside, you most likely overpronate when you run.
Others biomechanical factors include running with weak hips, glutes, or quads. Strengthening these muscles in your legs by performing strength training exercises can help reduce your risk of developing PPS.
Serious runners will run through any kind of pain. While it is possible to "run through the pain," doctors and physical therapists advise taking it easy. If you must run while experiencing PPS, take the following advice:
If the pain is really bad, you may want to consider a different form of cardiovascular exercise until the injury heals. Spending time on an elliptical machine will give you a great cardio workout without putting pressure on your knees. You may also want to try riding a bicycle. This is another great cardio activity that is gentle on your knees.
Waking up with pain in your knee after a long run is a good indicator that you need some time off. If you wake up with pain behind or alongside the kneecap, give yourself a rest day. For pain that comes and goes as you run, you should only continue the physical activity with caution. Only when your knee is entirely pain-free should you give yourself the green light to run as hard and fast as you're used to.
If you've followed your doctor's or physical therapist's advice and the pain persists, make an appointment with a knee injury specialist. It's possible that what is happening is not related to runner's knee, but to another condition entirely. A specialist will examine your knee, have you perform certain tasks, and also possibly order X-rays to determine exactly what is going on with your knee and the best way to treat it so you can get back to running as quickly as possible.
Patellofemoral Pain Syndrome
This is the most common injury that runners endure. Although specialists refer to it by its medical name, patellofemoral pain syndrome (PPS), runners simply call it runner's knee. It is caused when the cartilage on the underside of the kneecap becomes irritated. According to a poll conducted by Runner's World, a leading recreational running magazine, 13% of the respondents claimed to have some form of PPS.
While the pain may certainly be present while running, one of the interesting things about runner's knee is that many times the pain creeps up on you at the oddest times. For instance, you may be sitting at your desk at work when you're seized with pain or be walking up the stairs at home.
Are You At Risk?
All runners are at risk of developing runner's knee, but there are certain runners more prone to the condition than others. Do you an overpronator? Overpronation means that your feet roll inward when you run. Not sure if you fit into this category? Take a look at your running shoes. If the insides of your shoes (just under the big toe) are worn more than the outside, you most likely overpronate when you run.
Others biomechanical factors include running with weak hips, glutes, or quads. Strengthening these muscles in your legs by performing strength training exercises can help reduce your risk of developing PPS.
Should You Run with Runner's Knee?
Serious runners will run through any kind of pain. While it is possible to "run through the pain," doctors and physical therapists advise taking it easy. If you must run while experiencing PPS, take the following advice:
- Increase your rest days.
- Run only up until the pain begins.
- Reduce your mileage.
- Run straight pathways; running downhill can exacerbate the pain.
If the pain is really bad, you may want to consider a different form of cardiovascular exercise until the injury heals. Spending time on an elliptical machine will give you a great cardio workout without putting pressure on your knees. You may also want to try riding a bicycle. This is another great cardio activity that is gentle on your knees.
Waking up with pain in your knee after a long run is a good indicator that you need some time off. If you wake up with pain behind or alongside the kneecap, give yourself a rest day. For pain that comes and goes as you run, you should only continue the physical activity with caution. Only when your knee is entirely pain-free should you give yourself the green light to run as hard and fast as you're used to.
What If the Pain Doesn't Go Away?
If you've followed your doctor's or physical therapist's advice and the pain persists, make an appointment with a knee injury specialist. It's possible that what is happening is not related to runner's knee, but to another condition entirely. A specialist will examine your knee, have you perform certain tasks, and also possibly order X-rays to determine exactly what is going on with your knee and the best way to treat it so you can get back to running as quickly as possible.
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