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Running can be a great way to improve your cardiovascular fitness and build endurance, but it can also put stress on the knees. If you’re dealing with knee pain after running, you’re not alone. Runner’s knee is a common cause of knee pain, often causing discomfort around or behind the kneecap and making every mile feel harder.
Many people, myself included, have a love/hate relationship with running. On the one hand, running allows for a high caloric burn within a short amount of time, meaning it’s one of the most efficient options for exercise. It also improves your cardiac strength and output, and it can improve your respiratory function.
All in all, running is an excellent use of your time and energy, whether you’re an athlete or just trying to stay healthy.
On the other hand, the force that running places on your spine, hips, knees and ankles can cause stress on your articular joint surfaces. This is why many people experience joint pain, especially knee pain after running.
In moderation, stress across the joints can actually be helpful, but it’s hard to define “moderation” for every person. The right amount of stress on your joints might be different than the right amount of stress on my joints.
However, with good muscular strength and joint flexibility, all sports are safer. Running is no different. There are a few things you can do to help keep your body healthy and happy, so you can keep enjoying (or at least tolerating) your runs.
Runner’s knee is a common term for pain around or behind the kneecap, particularly when running or doing activities that repeatedly bend the knee. Despite the name, you don’t have to be a runner to experience runner’s knee. It can impact anyone who participates in activities that put repetitive stress on the knee joint.
Runner's knee is often associated with patellofemoral pain syndrome (PFPS), which occurs when the kneecap and surrounding tissues become irritated. Repetitive motion, changes in training intensity, muscle weakness or imbalances and problems with movement mechanics can all contribute to this kind of pain.
The pain of runner’s knee may feel like a dull ache around the front of the knee and can become more noticeable while running, climbing stairs, squatting or sitting with your knees bent for a long time.
If the pain persists, worsens or interferes with your daily activities, it’s a good idea to talk with your doctor.
There are several possible causes of knee pain after running. In many cases, the pain develops when the knees are exposed to more stress than they’re prepared to handle. For example, maybe you noticed your knees hurt after running when you suddenly increased your mileage, picked up your pace, added hills or started running more frequently.
Other factors that may contribute to knee pain after running include:
Keep in mind that runner’s knee isn’t the only cause of knee pain after running. Other conditions involving the tendons, ligaments, cartilage or other structures in and around the knee can also contribute to pain. It’s important to see a healthcare provider so you can determine the right cause and prevent knee pain from becoming a recurring issues.
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It can be frustrating when your knees hurt after running, especially if you’re training for a race or have just hit your stride with a running routine. So, what can you do to avoid knee pain after running?
Fortunately, a few simple steps can make a big difference when it comes to runner’s knee:
When you’re exercising regularly, it’s important to pay attention to your body. Know when to rest and take a break.
Every person’s body is different, and it’s up to you to figure out the language of your body. Powering through when your body is telling you to rest can result in improper running form and possibly lead to knee pain and injury.
Proper footwear is essential to safe running habits. Make sure your running shoes are in good shape, fit your feet properly and provide adequate support for all areas of your feet.
If you’re not sure, visit a podiatrist or a running shoe store for help finding the right shoes for your feet.
The body usually will try to communicate injury versus soreness, but telling the difference can be a challenge. Pain due to an injury will typically result in difficulty bearing weight, which is a symptom that warrants an urgent evaluation by a provider.
For soreness after running, massaging the sore muscles, ice, heat and over the counter medications can all help decrease any short-term soreness you feel. However, any pain that persists beyond 48-72 hours should be evaluated by a doctor.
When was the last time you took the time to properly stretch before and after a run? If you’re like most people, I’ll bet it’s been a while.
Pre-workout and post-workout stretching helps protect you from acute (sudden) and chronic (ongoing or gradual) injuries. Acute running injuries can include muscular tears and stress fractures. Chronic running injuries include inflammatory microtears of muscles and tendons such as IT band tendonitis and plantar fasciitis.
Try a combination of running stretches and yoga holds to engage each major muscle group. These stretches are a good starting point to help you avoid knee pain after running.
These running stretches are a great warm-up but also can be used as cool down moves after your run. Also, you may want to give these knee strengthening exercises a try.
If you’re experiencing knee pain after running, it’s important to pay attention to how long the pain lasts and whether it’s impacting your daily activities.
Mild knee pain after running may improve with rest, stretching and adjustments to your training routine. However, talk with your doctor if your pain persists, keeps coming back or gets worse over time. You should also seek medical care if you have significant swelling, knee instability, locking or difficulty putting weight on your leg.
An orthopedic specialist can help pinpoint the cause of your knee pain and get you back to running safely.
Worried about your knee pain? Speak to a doctor today.
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