No need to put up with achy runner’s knees. The most common complaint among runners—knee pain, or “runner’s knee”—is usually easy to treat. Here’s how to overcome it.
What it feels like: A general pain in the knee joint that increases when running or on stairs; clicking in the knee when you get up from sitting; stiffening in the joint after sitting.
Why it happens: Often the pain comes from the kneecap being pulled off its track, which results in too much or too little pressure on the buffering cartilage. This can happen if you have weak quadriceps muscles or get too ambitious with your mileage and don’t build up to long distances gradually. People who pronate (feet roll inward at the arches), have flat feet, or aren’t flexible have a higher risk for achy knees. And women are more prone than men, because our wider hips create an angle from the hip to the knee that can cause problems.
How to fix it: Take a week off from running and cross-train with activities that are gentler on knees (like swimming or cycling). Then, start running again, but cut your mileage by 30 percent at first. Strengthening your thighs can also help—particularly doing exercises like quadriceps extensions: Sit on a high surface, hang a 3–5 pound purse or weight around your ankle, then extend the leg straight. Hold for 3–5 seconds, then lower and repeat. Do 12 reps with each leg, and progress to 4–5 sets daily. Still in pain? See your doc, or get a referral to an orthopedist.
Jenny Hadfield is our Girls Gotta Move Running Club coach and a certified personal trainer.
Related Links:
Comments (9)
Great advice Jenny. I also suggest doing closed chain exercises. Start with static squats. Lean against a wall and squat to a comfortable level and hold. Repeat twice more then work for more time next session.
Once pain subsides start with low step-ups and modified squats doing only the pain free range of motion. This will strengthen the legs in a functional way, in time you should be able to complete fuller motion with no pain. At this point you should be able to return to your sport.
http://www.ultimatehlth.com
There are two kinds of knee pain…
1. Pain that is generated within the joint usually the result of bad joint mechanics
2. Neurogenic pain that is precipitated from spinal lumbar nerve inflammation
Unless direct trauma has been inflicted upon the knee most all knee problems result from a bad hip or foot alignment and the poor knee is the victim for mediating this alignment problem from the ground contact to the body or mediating the hip torque down to the ground. Helping correct the bottom to top alignment can usually respond to self help with proper shoe fit, orthotics, and good foot pointing technic while walking and running. People who exhibit foot flare will always be at risk with knee problems and will lose races. A small amount of toe in position allows the push off to be from ALL of the toes instead of just the great toe and alleviates the medial knee ligament stress.
More information if you ask.
i have a knee problem, a cyst just under the bone feels like when the dentist hits a nerve constantly for about five minutes throughout the day any sugestions on how ican cope please.
All of this advice is excellent. Thank you.
WHATS UP WITH YOU.
I WISH I CAN HELP IF I WAS A DOCTOR.
this was a good article i enjoyed it and good information.
Many surgeries both knees (rugby,football,weightlifting,running)last was high tibial osteotomy (80’s). Age 61, sedentary, 5′11″, 265lbs. Pain constant left knee, “hot” spots cause fall, no cartilage, bone on bone, arthritis severe. Med diclofenac. Exercise cycling 25mi weekday 100mi weekend-stopped last year – knee)Looking into swimming indoors. Told too heavy and too active (2yrs ago)for knee replacement and having had high tibial osteotom – may preclude knee replacement – also told too young (61). QUESTION: Is what I’ve been told accurate – given this info – can I have total knee or partial knee? This may sound crazy is amputation and fitting with “sports” prosthetic be considered. In LA I dieted and cycled year round and lowest weight was 240lbs – same as when I played ball. There are other issues for which I am heavily medicated (not physical) and before they were diagnosed excersise kept me in line for the most part. I know a lot more about this having had so much medical exposure already. I also realize that without my complete detailed history you will not be able to make specific recommendations. Thank you in advance for your consideration. Have a great Holiday!
Sincerely;
Bill
great info my dad is a firefighter and ingered his knee it bent the wrong way and it compleetely blew out this is great information thank you