There’s no describing the exhilaration of running to a non-runner. But if you’ve developed runner’s knee, you may have mixed feelings about your early morning laceup routine.
Are those morning runs doing lasting damage? How can you stop the progression before it takes you off the road? Here’s what you need to know.
What Is Runner’s Knee?
Runner’s knee is a catch-all term for several types of knee pain that runners experience. While running is the most common cause, other activities that require prolonged, repetitive knee motion can cause it:
- Skiing
- Jumping
- Cycling
- Soccer
- Squats
- Leg Presses
Swelling and/or popping may accompany the discomfort. Runner’s knee doesn’t necessarily mean “knee damage” that requires knee surgery. But you should never ignore pain, as doing so can lead to knee damage that takes you off the running trail for good.
What Causes Runner’s Knee?
Runner’s knee is an overuse injury. Your body likes to move dynamically, using many different muscle groups in different ways. Doing one activity for extended periods signals to the body that one part is being overused. Inflammation occurs.
But most people can do a lot of running before they experience pain, so there is usually something else at play here. Other factors can amplify the inflammation caused by overuse, such as:
- Trauma (You may have slammed your kneecap onto the underside of your desk, starting an inflammation chain reaction)
- Misalignments in the knees, feet, hips, or ankles
- Weak or tight muscles (which is more common in new runners)
- Existing arthritis (arthritis means the joint is already inflamed, so running may make it worse unless you manage the arthritis first)
- Flat feet
- Poor footwear
- Running on concrete (asphalt and dirt have some give that concrete doesn’t)
Preventing Runner’s Knee Doesn’t Mean Giving Up Running
Keeping moving and staying active are both critical for joint and overall health. But pain is often a sign that something in your routine needs to change. Evaluate how well you’re following these tips for runner’s knee prevention.
Maintain whole-body fitness. Everything is connected, so if you’re only working out the legs, but neglecting your core, chest, shoulders, you’re at greater risk of developing misalignments as certain muscles compensate for others.
Do a quick warmup. You only need five minutes to do a quick stretch and loosen up tight tissues. But avoid overstretching, which can loosen your knee up too much, so it’s more prone to injury. Dynamic stretching is a better alternative. This involves controlled stretching movements rather than static stretching.
Know when your shoes have had it. Even if your shoes still seem to have ample padding, wear patterns can cause misalignment and reduce shock absorption over time. If the tread is worn flat, even in spots, it’s time for new running shoes.
Use the correct running form. This goes back to #1. You need core and shoulder fitness to avoid leaning forward, back, or to one side or the other. You need ankle fitness to maintain proper foot posture.
Rethink downhill. Running uphill can significantly improve speed. But downhill puts extra pressure on the knees. If you look at nature, running zig-zag down hills is the much more natural and knee-preserving way to go.
Do you think you may have runner’s knee? It’s best to get it checked out. Contact us today to learn more about what’s happening in your body and how we can support your runner’s lifestyle.