Explore the common yet often misunderstood causes of runner's knee pain, and learn how to prevent this nagging injury.
Types of runners knee pain
Runner's knee pain can manifest in different ways depending on the underlying causes.
One type of runner's knee pain is anterior knee pain, which is characterized by pain at the front of the knee. This type of knee pain can be caused by issues at the knee, hip, or ankle depending on your strength and/or moiblity.
Another type of runner's knee pain is lateral knee pain, which is felt on the outside of the knee. This can be caused by issues that is commonly referred to as the IT band. Commonly, the IT band is blaimed but this is usually caused by overactive TFL (hip flexors) and underactive glutes in certain phases of the running cycle.
Medial knee pain can be caused by running form, landing pressure, or strength imbalances similar to aall other types of runner's knee.
Medial and/or posterior knee pain can also indicate possible possibly intra-articular problems.
Athletes who participate in high-volume jumping sports alongside running may also develop patellar tendon pain from overuse, which requires a different treatment approach than runner's knee.
Understanding the specific type of runner's knee pain is crucial for implementing the appropriate treatment and prevention strategies.
Training Mistakes That Lead to Runner's Knee
Certain training mistakes can increase the risk of developing runner's knee pain.
One common mistake is overtraining or increasing mileage too quickly. Sudden changes in training intensity or volume can overload the knee joint and lead to pain.
Lack of cross-training and muscle strengthening exercises can also contribute to knee pain. It's important to incorporate strength training into your training routine to maintain balanced muscle strength and joint stability. This includes single limb training that address any pelvic instability AND power/strength development of the larger muscle groups like the quads/hammies/glutes.
Poor running form, such as landing heavily on the heel or excessive forward lean, can also put excessive stress on the knees and contribute to pain.
Adjusting your running cadence is one effective way to reduce knee load and impact forces without requiring a complete overhaul of your running form.
Preventative Measures and Effective Treatments
Preventing runner's knee pain involves a combination of proactive measures and effective treatments.
If you're a runner, you know that smart training includes mindful mileage increases, proper recovery, and footwear that is appropriate for YOU.
The most comprehensive way to address runner's knee is through a full running movement assessment, which can identify the specific imbalances and mechanics contributing to your pain.
Regular strength training can also pay large dividends when it comes to injury prevention. It gives the legs more stability, improves overall tissue tolerance, and can even make you a faster/more resilient runner.
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