Running is a fantastic way to stay in shape and relieve stress. However, if you’re a runner, you’ve probably experienced knee pain at some point. It’s a common complaint, and you might be wondering, “Why Do My Knees Hurt When I Run?” Knee pain in runners is often due to overuse, changes in training, or simply the wear and tear that comes with repetitive motion.
When runners experience knee pain, they often have similar questions:
- Can I keep running?
- How can I make my knees stronger?
- What can I do to avoid knee pain in the future?
Let’s explore some of the common knee injuries that affect runners and what you can do to keep enjoying your runs.
Common Causes of Knee Pain in Runners
Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee, also known as patellofemoral pain syndrome, is a very frequent overuse injury among runners. It’s estimated to affect up to 30% of female runners and 25% of male runners, making it the most prevalent running-related injury. But why does running cause this? Runner’s knee occurs when the cartilage under your kneecap becomes irritated. This irritation leads to pain felt around or behind the kneecap, especially when running, squatting, bending, or even sitting for extended periods. Often, runner’s knee flares up when runners increase their mileage too quickly, start running on hills, or increase their speed. These changes in activity level can put extra stress on the kneecap joint.
How to Treat Runner’s Knee at Home
If you suspect you have runner’s knee, the first step is to listen to your body. The main symptom is usually a mild to moderate ache around or behind your kneecap. When you notice this pain:
- Rest: Take a break from running. Continuing to run through the pain can worsen the condition and prolong recovery.
- Ice and Elevation: Apply ice to your knee for 15-20 minutes at a time, several times a day. Elevating your leg while resting can also help reduce swelling and pain.
- Low-Impact Exercise: To maintain fitness while your knee recovers, switch to low-impact activities like swimming or cycling. These activities allow you to stay active without putting excessive stress on your knees.
Additional Treatment for Runner’s Knee
For more persistent or severe runner’s knee, consider these additional treatments:
- Strengthening and Motor Retraining Programs: Physical therapy is often beneficial. A therapist can guide you through exercises to strengthen the muscles around your knee, particularly the quadriceps and hip muscles. They can also help you improve your running mechanics to reduce stress on your knee.
- Orthotics and Taping: In some cases, orthotics (shoe inserts) can help correct foot and ankle alignment, which can reduce stress on the knee. Taping techniques can also provide support and stability to the kneecap.
- Manual Therapy: Techniques like massage, myofascial release, and trigger point therapy can help relieve muscle tension and improve flexibility around the knee joint.
Iliotibial (IT) Band Syndrome
Iliotibial band (IT band) syndrome is another common overuse injury that affects runners. It’s estimated that up to 12% of runners will experience IT band syndrome. This condition occurs when the iliotibial band, a thick band of tissue running from your hip down to the outside of your knee, becomes tight and irritated. This tightness and irritation cause pain on the outer side of the knee. Similar to runner’s knee, IT band syndrome is often triggered by increasing running mileage or intensity too quickly. Running on uneven surfaces or downhill can also exacerbate IT band issues.
How to Treat Iliotibial Band Syndrome at Home
If you think you have IT band syndrome, initial home care is crucial:
- Stop Running: Rest is essential to allow the IT band to recover.
- Ice and Anti-Inflammatories: Apply ice to the outer knee area to reduce pain and inflammation. Over-the-counter anti-inflammatory medications like ibuprofen or naproxen can also help manage pain.
- Low-Impact Exercise: Engage in low-impact activities like swimming or elliptical training to stay active without stressing the IT band.
Additional Treatment for Iliotibial Band Syndrome
For more comprehensive treatment of IT band syndrome, consider:
- Running Gait Analysis: Having a professional analyze your running form, technique, and footwear can be extremely helpful. They can identify biomechanical issues that might be contributing to IT band tightness and pain and recommend adjustments.
- Strengthening and Physical Therapy: A physical therapist can prescribe exercises to strengthen hip abductor muscles (muscles on the outer hip), which are important for IT band stability. Stretching exercises to improve IT band flexibility are also crucial.
- Manual Therapy: Trigger point therapy and other manual techniques can help release tension in the IT band and surrounding muscles.
Jumper’s Knee (Patellar Tendonitis)
Jumper’s knee, or patellar tendonitis, is another overuse injury that runners can experience. It involves the patellar tendon, which connects your kneecap to your shinbone. Jumper’s knee occurs when this tendon is overloaded, leading to thickening and pain. While it’s called “jumper’s knee,” it’s also common in runners due to the repetitive stress on the patellar tendon during running. The pain is typically felt at the front of the knee, below the kneecap. It’s often aggravated by activities like squatting, jumping, and landing, and it’s frequently seen in younger, active individuals.
How to Treat Jumper’s Knee at Home
For initial relief from jumper’s knee pain, try these self-care measures:
- Rest from Running: Reduce or stop running until the pain subsides. Continuing to run will likely worsen the tendon irritation.
- Ice: Apply ice to the front of the knee to help reduce pain and inflammation in the patellar tendon.
- Low-Impact Activities: Switch to low-impact exercises to maintain activity levels without stressing the patellar tendon.
Additional Treatment for Jumper’s Knee
If home treatments aren’t enough, seek professional help for jumper’s knee:
- Sports Medicine or Orthopaedic Specialist Evaluation: An expert can assess your running mechanics and identify factors that may be contributing to patellar tendonitis. They can also recommend specific strengthening exercises to prevent re-injury.
- Massage and Extracorporeal Shockwave Therapy: Massage therapy can help improve blood flow and reduce tendon tension. Extracorporeal shockwave therapy is a non-invasive treatment that can stimulate tendon healing.
- Infrapatellar Strapping: A bracing device called an infrapatellar strap can provide support and reduce stress on the patellar tendon during activity.
Other Knee Injuries in Runners
While runner’s knee, IT band syndrome, and jumper’s knee are common, runners can also experience other knee injuries. These include injuries to the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), collateral ligaments, meniscus, cartilage, and tendons. While these might be less frequent in runners compared to the overuse injuries, they are still serious and require medical attention. These injuries often result from sudden twists, falls, or direct impact to the knee, which can happen during trail running or in unexpected situations.
Knee injuries in runners range from minor to serious. It’s essential to take a break from running and consult a healthcare provider if your knee pain persists or is severe. Ignoring pain can lead to more significant problems and longer recovery times.
When to Seek Professional Help
If you’re experiencing knee pain when you run, don’t hesitate to seek professional advice. A sports medicine specialist or orthopaedic doctor can accurately diagnose the cause of your pain and recommend the best course of treatment. They can help you understand why your knees hurt and develop a plan to get you back to running pain-free.
Schedule an Appointment
Our team is here to help diagnose and treat your running-related knee problems. Request an appointment online with a Temple sports medicine or orthopaedic specialist, or call 800-TEMPLE-MED (800-836-7536).
