Knee Pain & Running
Knee pain. So common among runners. Some complain of pain on the front of their knee, the back, the side, or below the knee cap.
There are many causes of knee pain and it can be prevented mostly by strengthening the leg and hip muscles. Actually, one of the biggest causes of knee pain is due to a muscle imbalance. It is very, very common for most runners to have very strong hamstrings and weak quads.
This imbalance can lead to pulling and tugging on the knee joint, therefore, causing pain. Most commonly called Runners Knee.
Runners Knee is a result of a muscular imbalance in the legs and feet. It is not related to the structures surrounding the knee cap. The knee caps need to move up and down in a smooth motion to insure a balanced running stride. When the muscles in the feet and legs are imbalanced the knees go off track causing the cartridge to grind away at the knee cap.
Weak quadriceps are usually caused by the very strong hamstrings overpowering them. This causes the knee cap to be imbalanced as the weaker quadriceps are unable to support the knee cap and prevent twisting and pulling of the knee cap.
Foot imbalance (over pronation) can also lead to your knee cap being imbalanced and thus producing knee pain. Sometimes this condition can be aggravated by a sudden increase in mileage, speed and running on uneven surfaces.
The location of the knee pain can help determine what muscles are weak and causing the problem.
For instance:
Pain in or behind knee going uphill = Hamstring problem
Pain on outside of knee = Illiotibial band problem
Pain below knee= Tracking disorder/Patella tendonitis
Pain above Knee= Tight Quads
A lot of knee problems can be solved and prevented with leg strength exercises. More specifically, isometric exercises such as a wall sit. In fact, the “running injury free” page here on my blog has 3 videos you might find helpful. Click here and check ‘em out.
if you are suffering from knee pain it is best to see a physical therapist or sports therapist who can prescribe a program to get you back to running. I know many doctors and therapists like to say running is bad for you or they might tell you to stop running, but I don’t think that is true. You can start and continue running with smart training which includes a strength training program.
just my two cents. I’ve enjoyed running most of my life and only suffered one injury (which was due to over-training). Today, I believe I am a successful runner because my body and muscles are stronger, I cross-train, and I typically do not run more than 4 days per week.
Basically, you just gotta know your body and know your limits. If and when you start to feel the littlest bit of a nagging pain be sure not to ignore it. This can save you in the end!
Be sure to watch my knee strength video. These are good exercises every runner should do on a regular basis and the exercises require no equipment and can be done at home. 15 minutes a few days per week will make a huge difference. Go do it 
Posted by admin | in Fitness, Marathon, Training, Uncategorized | 1 Comment
I think you’re absolutely right about leg strengthening, but I’m also a firm believer in stretching after the injury. I had pain on the inside of and behind the knee for about a year. My doctor told me to give up running and start rowing (right!) – A PT finally gave me a simple hamstring stretch got rid of the pain in days.