Healing Knee Pain In Runners
Knee pain is a common issue that many runners face. Pain can range from a dull ache to a sharp pain, and it can significantly impact one’s training, performance and enjoyment of the sport. Knee pain can be caused by a variety of factors such as overuse, improper form and even wrong shoes. However, the good news is that there are ways to reduce and heal knee pain when running and prevent it from coming back. In this post, we’ll discuss some of the best ways to heal knee pain in runners.
Modify Training
Experiencing knee pain when running can feel like a discouraging setback and often makes athletes feel like they're not progressing towards their goals. It’s important to take a step back and approach your injuries with a plan of action that sets you up for success in the long run. One of the most effective strategies to heal knee pain in runners is to modify your training routine.
Pushing through pain may worsen your injury and prolong recovery leaving you unable to participate in your sport. By adjusting your routine you can continue to run safely without aggravating your injury so you can continue training. Consider reducing your mileage and intensity and incorporate cross training activities like swimming or cycling to maintain your cardio but also limit impact on your knee.
By listening to your body and making these small adjustments to your training you can effectively reduce knee pain and get back on the road to reaching your running goals.
Avoid Aggravating Factors
When dealing with knee pain as a runner, identifying and avoiding aggravating factors is paramount to facilitate healing and preventing further damage. I like to explain this concept to patients by imagining you have a bruise on your arm that you keep punching. This can delay healing quite significantly. So to create a proper environment for healing take note of anything that hurts the knee.
Does your knee pain get worse when your bend or straighten your knee? Does your pain increase when going up or down stairs? The more information you collect the better you can custom tailor a recovery program. Once you have a list of all the things that affect your knee pain simply avoid or modify those activities to create a healing environment.
Check Your Shoes
For runners experiencing knee pain it is important to evaluate your shoes often. Ill fitting or worn out shoes can significantly contribute to knee pain by not providing adequate support and cushioning. Shoes that are too tight and restrictive may create excess friction causing you to change your running mechanics and can create more impact on your knee.
It’s important to invest in high quality running shoes that suit your foot type, arch and running style. Consider visiting a specialty running store like The Running Room or consult with a professional to determine the best shoe type for you. These professionals can analyze your walking and running mechanics and make the proper suggestions.
Make it a habit to check your shoes often for wear and tear and replace when needed. By ensuring you have the right footwear, you can create a solid foundation for healing your knee pain and enjoy a more comfortable and injury free running experience.
Strengthen Weak Muscles
Knee pain in runners can often be a result of muscle imbalances or weaknesses around the knee joint. These imbalances can lead to an altered stride pattern and running mechanics creating pain and decreasing performance.
To help reduce knee pain when running make sure to incorporate exercises to promote stability and support for the knees. Pay special attention to the quadriceps, hamstrings, glutes and calf muscles as they play a crucial role in maintaining proper knee alignment and absorbing impact during running.
Add exercises like squats, lunges and single leg exercises that incorporate the small muscles of the foot into your training.
Finally, don’t forget to incorporate exercises that target the core to ensure you have a solid foundation and the transfer of energy is efficient.
By dedicating time to strengthen weak muscles, you can improve the biomechanics of your knee joint, alleviate pain and prevent future injuries allowing you to continue pursuing your passion for running with confidence!
Running Mechanics
One of the most important factors to consider when healing knee pain in runners is running mechanics. One critical aspect to consider is foot strike pattern. Striking the ground with the heel first can lead to increased impact and inefficient absorption of forces leading to more stress in the foot, ankle and knee. Instead, aim for a mid foot or forefoot strike which promotes better shock absorption and distributes forces more evenly throughout the body.
Alter G Anti-Gravity Treadmill Gait Analysis
Seek guidance from a running coach, trainer or physiotherapist who can provide valuable insights into your gait and running mechanics and make the necessary adjustments. Try using our Alter G Anti-Gravity Treadmill to help identify any mechanical issues and help correct them. Our specialized treadmill gives you valuable metrics that show how much weight you’re putting on one foot vs the other, measures your stride length, cadence and ground contact time. It can also decrease your body weight and help you to continue training while also healing knee pain so you don’t miss any training days.
Click here to book a FREE Gait Assessment with one of our therapists and see how we can help your knee pain.
By adjusting your running mechanics and embracing a more biomechanically sound approach you can significantly reduce knee pain and reach your running goals!
Knee pain doesn’t have to limit you in achieving your running goals or prevent you from running altogether but you have to have a plan. Try incorporating the above tips to start healing your knee pain today.
Need help with an injury?
See how we can help by booking a FREE 30 minute consultation and get all your questions answered by one of our therapists!
