Knee Pain

Knee pain is a problem most runners worry about. We start recalling other runners' horror stories, thinking that our running days are over.

It's smart to not ignore a knee injury.

Here we offer possible causes, symptoms, treatment and stretches.

Symptoms
Possible Causes
Treatment
Stretches


Symptoms of Knee Pain

• Pain around the front of the knee or behind the knee cap which is often called Runners Knee.


• Pain on the inside or outside of the knee.


• Tightness around the knee.


• If you're unsure, it's wise to seek a professional diagnosis for a
  knee injury.

• Women are more likely to suffer from this overuse injury. Click here to learn more about the issues for women runners.


• Sudden increase in your mileage, speed or hills.


• Pain on the inside of your knee is often associated with a tight
  iliotibial band.


• Runners Knee is caused by an improper tracking of the kneecap. It can occur when you run on cambered roads, run bends on the track or with down hill running.


• Bow legs.


• Weight adds to the knee's load. Being 15 pounds or more overweight is a key risk for injury.


• Tight and/or weak hamstrings and calves can put stress on the quadriceps and knees.


• Tight and/or weak hips and quadriceps.


• Wrenching of your knee.


• Pain on the outside of your knee could be caused by over supination (rolling outwards).


• Pain on the inside of your knee could by over pronation (rolling inwards).


• Shoes that are worn out or don't provide enough support.

Treatment for Knee Pain

• Rest. Take a few days to a week off running.


• Apply RICE (rest, ice, compression and elevation) immediately after running and as often as possible.


• Change your training from cambered roads to running in the middle of the road. Run in the opposite direction for your warm up and cool down on the track.


• Stretch and strengthen your quadriceps, hips, calves, hamstrings and Iliotial Band.


• Strengthen your quads and ligaments around your knee with straight leg lifts.


• Replace your old running shoes.


• If you suspect foot problems see a podiatrist as you may need orthotics.


• Seek professional advice if the knee pain persists after you've had time off and tried self treatment.

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Stretches

Back of Knee

1. Sit on the floor with your right leg straight in front.
2. Bend your left leg and set it on top of your straight right leg. The ankle of your bent left leg rests just to the outside of your straight right leg and just above (not on) your right knee.
3. Gently bend forward from your hips with a straight back until an easy stretch is felt behind your right knee.
4. Hold for 10-30 seconds.
5. Repeat on your left leg.
6. Repeat 2-3 times.

1. Lie face down on the floor with both legs extended.
2. With your left hand reach back, bend your right leg and grab the right ankle or foot gently bringing it towards your buttocks.
3. You'll will feel a stretch in your right knee and quad.
4. Hold for 10-30 seconds.
5. Repeat on your left leg.
6. Repeat 2-3 times.

1. Begin by kneeling on the floor, with your knees side by side, lower legs and feet behind you.
2. Sit slowly back on your lower legs and feet. Place your hands on your quads or by your sides.
3. Wiggle your heels to the outside of your buttocks. Keep your lower legs and feet close to your quads. Don't let them flare out.
4. You'll feel a gentle stretch in your knees and quads.
5. Hold for 10-30 seconds.
6. Come slowly out of the stretch by lifting up to the kneeling position.
7. Repeat 2-3 times.

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How do you deal with Knee Pain? Or avoid knee injuries.

Tell us your tips on how you deal with Knee Pain. Or avoid knee injuries.

Click below to read tips on how to deal with Knee Pain or avoid Knee Injuries...