Understanding and Managing Knee Pain After Running for beginners
Knee pain is a common complaint among runners and often worse when you are just starting out, stemming from overuse, poor biomechanics, or underlying conditions. In this blog, we'll delve into the causes of knee pain after running and explore effective physiotherapy strategies for prevention and recovery.
Causes of Knee Pain After Running
Overuse Injuries: Running long distances or increasing mileage too quickly can strain the knee joints and surrounding tissues, leading to pain.
Poor Biomechanics: Issues like improper foot strike, muscle imbalances, or weak stabilising muscles can put undue stress on the knees.
Patellofemoral Pain Syndrome (PFPS): Also known as runner's knee, PFPS involves pain around or behind the kneecap, often exacerbated by running downhill or on uneven surfaces.
IT Band Syndrome: Inflammation of the iliotibial (IT) band can cause sharp pain on the outer side of the knee, especially during running.
Meniscal Tears: Tears in the knee's cartilage, often caused by twisting or sudden movements, can result in localised pain and swelling.
Physiotherapy Interventions
Strengthening Exercises: Targeting the muscles around the knee, hip and ankle, such as the quadriceps, hamstrings, and glutes, can improve stability and reduce strain.
Flexibility Training: Stretching exercises for the quadriceps, hamstrings, calves, and IT band can alleviate tightness and improve range of motion.
Biomechanical Analysis: A physiotherapist can assess your running form and suggest modifications to prevent excessive stress on the knees.
Cross-Training: Incorporating low-impact activities like swimming or cycling can maintain cardiovascular fitness while reducing the repetitive impact on the knees.
RICE Protocol: Rest, ice, compression, and elevation can help manage acute knee pain and inflammation following a run.
Prevention Tips
Gradual Progression: Increase mileage and intensity gradually to allow your body to adapt and minimise the risk of overuse injuries.
Proper Footwear: Invest in quality running shoes that provide adequate support and cushioning for your foot type and running style.
Warm-Up and Cool Down: Dynamic warm-up exercises and post-run stretching can prepare your muscles for activity and aid in recovery.
Listen to Your Body: Pay attention to early signs of discomfort and adjust your training regimen or seek professional guidance as needed.
Cross-Training: Incorporate a variety of activities into your routine to prevent overuse injuries and maintain overall fitness.
Conclusion
Knee pain after running can be frustrating, but with proper management and preventive measures, you can continue to enjoy the benefits of running while minimising the risk of injury. Consultation with a physiotherapist can provide personalised guidance and support on your journey to pain-free running.
Sports Clinic
Lesley Lowe leads the Sports Physio Clinic. She has worked with multiple sports clubs over the years including rugby, football, hurling and hockey clubs and she has worked at the Dublin city Marathon.