When running, knee pain can be one of the main issues that stops you.
Just when you were getting excited about running. Your knees starts hurting.
It may start as a nagging pain behind your knee cap and before you know it you can't go on.
Or, it could be you took a tumble running down your favorite trail and landed on your knee.
A knee injury may start as simple nagging pain followed by swelling and the worst feeling.
Your knee may also feel unstable, to the point where you are afraid to put any weight on it.
Most knee injuries fall into the group of running injuries commonly called "over use injuries"
while the rest are normally caused traumatically. Let's have a look at
some of the most common reasons for knee pain while running.
What is Going on Inside Your Knee?
The knee is a complex joint. Injuries in the knees can affect the bones, tendons, ligaments and the fluid filled sacs (bursae).
Ligaments can be injured during a fall. With this injury the pain worsens as you walk. You may hear a popping sound in your joint and you will be unable to bear weight on the injured knee.
Running Knee Pain -- Tendonitis
Tendon injuries or tendonitis are caused by overuse.
The tendons become irritated and inflamed. The pain is commonly felt in
the patellar tendon. This injury causes swelling in the front of the
knee. The pain worsens when you run and it becomes impossible to
straighten your knee.
Running Knee Pain -- Knee Cartilage Injuries
Cartilage or meniscus injuries occur when the cartilage in your knee tears. You will feel pain accompanied by some swelling. You will be unable to straighten your knee.
Running Knee Pain -- Bursitis
Bursitis occurs when the fluid filled sacs are inflamed.
If you have damaged your bursae your knee will feel warm, it will swell
and become red. Your knee join becomes stiff and painful especially
when you try to go up stairs.
What to Do When You Injure Your Knee
When you first feel the pain the most important thing to do is to cut back on your running. Rest your knee as much as possible. Rest will help give the injury time to heal.
Also make sure you avoid activities that make the pain worse.
These include activities like running slopes and stair running drills
that require you too use your knee more intensely. Basically avoid all
exercises that cause the pain to feel worse.
Protect your knee by not bearing weight on it until it can be evaluated.
Ice your knee and also apply compression. This will help reduce and bring the swelling under control.
Elevate your leg to keep the swelling down and help in the recover of your knee.
How to Prevent Running Knee Pain
The key to prevention of knee
pain while running is to make the area around your knee stronger.
Straight leg lifts, hamstring stretches along with a general stretching
and strengthening routine can help you do that.
Something else you should be aware of is how much difference the right running shoes make. Buy the right running shoes that can gives you the correct support and cushioning you need while you run.
The wrong pair of running shoes can affect your posture and technique which can make your knee injuries worse.
In addition to this you should try to avoid overuse injuries by having a safe and sound running program.
No crazy increases, be smart with what you do to your body. Some more information about this can be found on this page about increasing mileage safely.
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