• Wayne

3 Reasons For Your Knee Pain With Running

Updated: Apr 24, 2019

Running With Knee Pain

Running is fantastic, anyone who runs will tell you how addictive it is and how good you feel after it, the benefits of running are well documented from reducing stress to allowing you to eat more cake :) I know the feeling when you start to get a niggle in your knee, I've been there, the frustration, the uncertainty and the will to just 'plough on'. The old Irish saying rings true "Shur it will be grand". Truth be told it actually might be and some knee pain will simply go away by itself through no intervention at all, but what if it doesn't, what if you continue on without getting it seen to, I'm going to address some of the common injuries and give some advice on how you can manage them here.

"Shur it will be grand"

1. Runners Knee

Why: Runners knee is generally seen as an overuse injury, one that comes on gradually and without any impact or acute cause, like taking a fall. Its generally as a result of irritating the tissue below the knee cap and usually hurts more after the run, the next morning or going up or down stairs.

What to Do:

1. Reducing intensity and or mileage

2. Stretch your quad muscles

3. Apply ICE after running directly to the area

4. Strengthen the muscles of the knee (quads, hamstrings, calves, groin, hip)

5. Taking a shorter stride can help to reduce the pressure on the knee

6. Contact a Physical Therapist if the pain persists

2. Patella Tendinitis

Why: There is a lot of force produced during running, ground force, gravity, momentum to name but a few. Tendons are used to store and release this force when needed, sometimes however if the tendon is not quite ready or being worked to hard it can develop sensitivity and as a result pain.

What to Do:

1. Reduce intensity and or mileage to pain free or tolerable pain levels

2. Apply ICE after running directly to the area

3. Gradually re-introduce higher intensity and longer running again pain free and to tolerable levels

4. Strengthen the tendon and surrounding muscles

5. Stretch your quad muscles & hamstrings

6. Contact a Physical Therapist if the pain persists

3. ITB Syndrome

Why: IT Band Syndrome is usually felt on the outside of the knee and generally starts early into the run easing once you have finished, the IT band in a thick fibrous tendon that runs from you hip down past the knee and onto the shin bone, there's a small fluid filled sack called a bursa that sits between the bone and the band and this can become irritated and inflamed if the IT band is tight

What To Do:

1. Reduce intensity and or mileage to pain free or tolerable pain levels

2. Strengthen core and glute muscles

3. Shorten your stride to reduce pressure

4. Stretch your TFL muscle

5. Contact a Physical Therapist if the pain persists

All of these conditions are treatable with a proper assessment, hands on work, strengthening & rehabilitation program.

If you continue to suffer from one of these don't leave it to late to get help, don't hesitate to get in contact with me on the contact info below, book in for an appointment or if your still not sure get in touch for a free consultation.

Wayne Halloran NMT




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