Runners eventually suffer some type of knee pain. Pounding the pavement on a daily basis is a great form of exercise. All that pounding puts stress on the joints and ligaments. “Runner’s Knee” is a generic term describing knee pain that could be from many different causes.
The muscles surrounding the knee can cause knee pain from overuse. “Overuse? But I’m training! I need to run everyday!”All muscles and joints want and need to move and be used, there’s no question about that. Just pay attention to your body’s cues to rest or cut back. 🙂
When someone calls me with knee pain from running I massage the WHOLE leg. All of it. The back of the leg (hamstrings) shorten with every step taken. Imagine you are running. Your foot lands and these muscles lengthen a bit and then tighten just enough so you don’t fall. They then immediately shorten again, pulling the foot off the ground and propelling you forward. Step, shorten, step, shorten, step, shorten, etc.
These hamstring muscles are often tight and short on a runner’s leg. The ligaments and tendons are often overstretched and pulling around the back of the knee. And now you have knee pain. Stretch. Assess how MUCH you are running. Are you running too much for your skill level? Should you change shoes? Change your speed or route?
The front of the leg is also an important factor in running and your knees.
Those muscles lengthen and shorten with every step you take, too.
The front of the thigh extends the knee and stabilizes our steps.
If these muscles are weak you could have knee pain if you run.
Stretch and strengthen these muscles.
Other causes of knee pain in runners are flat feet/fallen arches, a direct injury like a fall and other problems with the feet.
If you are training for a race or just starting on your running adventure it is a good idea
to take care of yourself. The exercise is just ONE way. You must stretch and assess
how your body feels each day. Where are your aches and pains? Are you in actual pain or are you just sore from the workout?
Massage is a great asset to your training regimen. Massage can help the body
heal the little muscle tears from exercise. Massage can help lengthen the tight, short muscles. Muscle tension is common and massage can help relieve the aches and pains
around the joints.