Knee Pain While Running

The knee joint is the weight-bearing joint of the body and also one of the most complex joint in the body. Knee pain while running and jogging affects those runners who have started to run about 40 miles per week, however, it does not mean, that a person running any less will not be affected with it. You will be surprised to know that the pain is often seen in the left knee as compared to the right knee. According to some experts, it can be attributed to the fact, that the right knee is stronger as compared to the left knee from all the extra "kicking" around, that is done using the right knee. In other words, in most cases, the right knee is stronger as compared to the left knee, as it is worked more. To understand knee pain while walking, jogging or running, it is important we learn about the anatomy of the knee.

Anatomy of the Knee Joint

There are four bones which meet at the knee, which also makes it one of the most complex joints in the body as well. The knee is a joint which joins the large bone in the thigh, called the femur, and the leg bone, called the tibia. The knee also joins the femur and the knee cap, called the patella. The knee joints have ligaments, tendons or fluid-filled sacs, and cartilage along with the bones. Let's also not forget that the point, where the lower leg is connected to the pelvis is located slightly below the knee.

Types of Knee Pain while Running

The amount of use the knee joint undergoes over a lifetime and various injuries lead to different kinds of knee pain. The different causes of knee pain caused due to running are enumerated here.

Runner's Knee
Imbalance of the muscles, misalignment of the knee cap and the other bones of the knee, excessive use and stress leading to wear and tear of the cartilage of the knee joint, trauma caused to the knee joint and problems of the feet along with weak thigh muscles are among the causes of the runner's knee. Runner's knee is also referred to as chondromalacia of the knee cap. If the knee is over-pronated or there is imbalance in the muscles, one may suffer from this condition. The symptoms of this condition are pain around the knee cap and frequent cracking noises from the knee. There can be swelling and inflammation around the knee cap as well. This happens as the cartilage becomes soft and irritated. To heal runner's knee, it is suggested to do hamstring workout to strengthen the hamstring, quadriceps, thigh and calf muscles. It is suggested you change your running shoes to alleviate the pain and use shoes that have a better running mechanism.

Meniscus Degradation
The crescent-shaped cartilage, which is the shock absorber for the knee cap, is called the meniscus. Excessive overuse can lead to wear and tear of this cushion, as much as the twisting movements. For minor knee pain of this kind, Rest, Ice, Compression, and Elevation (RICE) treatment is usually prescribed. In case of serious injuries, arthroscopic surgery might be required.

Patella Tendinitis
It is the knee cap, which acts like a connector between the lower leg and patellar tendon. Swelling and inflammation of this tendon are caused due to overuse and/or stress, which eventually leads to tendinitis. In this type of knee pain, the pain can be accompanied by swelling, stiffness and it is felt just below the knee cap. Resting the knee and knee stretches help in strengthening of the knee cap and the tendon. Ice compressions also help in alleviating the pain.

Iliotibial Band Syndrome
This syndrome is generally referred to as IT band syndrome. In this condition knee pain is usually on the outer side of the knee. The IT band extends from the outer pelvis region to the outer part of the knee. The IT band is the stabilizer of the knee. The pain is noticed when the IT band becomes short and rubs tightly against the bone of the leg, leading to irritation. This generally happens due to over-training. The pain is sporadic and disappears as soon as you stop training. Ice pack helps a great deal with this pain as well. It is advisable to reduce the distance that you are running till you fully recover. Increasing flexibility is important to get rid of the condition completely.

Treating Knee Pain caused by Running

Haven't we heard of the maxim, 'prevention is better than cure'? It is true of the knee pain as well. It is important to incorporate strength training routine, especially for the lower body in your workout routine. You will have to work towards, strengthening the quadriceps and the hamstring muscles. Do not forget to work the sheen bone and the calves along with the quads and the hamstrings.

It is commonly seen that people choose to forgo their stretching routine after a running workout. However, it is strongly recommended that you do not forgo this part of the training. Stretching helps in loosening of the muscles, that have tightened as a result of the workout. While increasing the intensity of the running workout, it is extremely important that you do so gradually. Similarly, you will have to take care, when you start your workout uphill.

It is important to check that your foot is not imbalanced while you run. Foot imbalance will lead to knee imbalance, which causes knee pain while running. Remember to train your quadriceps muscles along with the hamstring muscles. Weak quadriceps also can lead to knee imbalance. At the same time, strong hamstring muscles can also cause the imbalance.

Remember, the knee joint is one of the most important joints in the body. Therefore, do not neglect any kind of pain in the knee. Have it looked at, if the pain refuses to go away in sometime! Also get it looked at, if the pain has been nagging you consistently for a considerable amount of time. When you are suffering from the pain, do not train, for it can aggravate the condition.