Do your knees hurt when running? You’re not alone. Many runners suffer injuries, with knee pain being very common. More than 70% of these pains are due to injuries such as torn ligaments or fractures.
Running puts a lot of pressure on your joints. A 68kg runner can apply half a ton of pressure on each step. Factors such as poor posture or improper shoes increase the risk of knee injuries.
If your knees hurt when running, see a specialist. Don’t self-diagnose. A sports health team can assess your condition and recommend appropriate treatment.
Joint pain shouldn’t slow you down. Read on to learn about the causes of knee pain in novice runners. You’ll find out how to prevent it with warm-up exercises and other effective strategies.
Common Causes of Knee Pain When Running
Knee pain is common among runners. More people are running, and knee and ankle injuries are on the rise. There are several causes of this discomfort.
These include muscle weakness, imbalances , and inadequate surfaces. Poor running technique and inappropriate shoes also play a role.
Muscle weakness and imbalances
Weak muscles around the knee can cause imbalances. This causes the kneecap to move poorly, causing irritation. The pressure on the joints increases, causing pain during the run.
Unsuitable running surface
Running on hard surfaces increases the impact on the knees. Sidewalks and concrete do not absorb the impact of each step well. It is better to vary the surfaces, including nature trails or running tracks.
Poor running technique
Poor running technique can overload your knees. Landing foot first is a common mistake. Maintain an upright posture and relaxed shoulders when running.
Use of inappropriate shoes
Worn or improper shoes contribute to knee pain. Choose shoes that adapt to your stride and provide good support. Change them every 500-800 km to maintain optimal support.
Prevention of knee pain in beginner runners
Knee pain is common in beginner runners. Knee injuries account for 28% of injuries in runners. Prevention is key to avoiding problems when starting to run.
Importance of warm-up and stretching
Warming up prepares muscles and joints for running. Start by walking or jogging gently for 5-10 minutes. Then, gently stretch your quadriceps, hamstrings, and calves to improve flexibility.
Don’t force stretches and maintain a comfortable feeling. These exercises reduce muscle tension and prevent injuries.
Gradual increase in intensity and distance
Gradually increase the intensity and distance of your workouts. Start with short sessions of 10-15 minutes, two or three times a week. Each week, increase the duration by 10%.
Alternate race days with rest or low-impact exercises. This promotes recovery. Listen to your body and adjust the plan as needed.
Strengthening the leg muscles
Strengthening muscles is essential to prevent knee injuries. Some effective exercises include:
- Squats: They strengthen quadriceps, hamstrings and glutes, improving the stability of the knee.
- Lunges: They develop strength and balance in the legs, reducing stress on the knees.
- One-leg deadlift: Strengthens the posterior chain and protects the knee joint.
Do these exercises twice a week. Start with 2-3 sets of 8-12 reps. Gradually increase the load and volume.
Choosing the right shoes
Wear shoes with good cushioning and support depending on your stride. Visit a specialty store to analyze your footprint and choose the right footwear.
Change your shoes every 400-500 km. This ensures optimal cushioning and prevents wear injuries.
I Start Running and My Knees Hurt: Solutions and Treatments
If your knees hurt when running, stop physical activity immediately. Seek the help of a specialist to evaluate your condition. Rest is key for the joint to recover.
Apply cold to the outside of your knee for 20 minutes every 2 hours. This will help reduce inflammation and relieve pain. Topical pain relievers may also be helpful in soothing discomfort.
At Artrocare, our expert traumatologists will evaluate your case in detail. We’ll consider your medical history and the specifics of your pain. Then, we’ll design the best treatment plan for you.
Your plan may include physical therapy and muscle-strengthening exercises. We will accompany you throughout the process until your full recovery. Our goal is to get you running safely again.
In severe cases, surgery may be necessary. However, we only consider it if conservative treatments don’t work. With the right approach, you’ll overcome the pain and enjoy running again.
