Knee pain is a common phenomenon among runners, but there are many ways to minimize it.
Knee pain (Runner’s knee), as defined by the Hopkins Medical Dictionary, is a dull, aching pain located at the front of the knee, also known as the patella. When bending and straightening the knee, the patella “slides” along a track in line with the movement of the knee or body. Damage to the cartilage on the underside of the patella can cause it to misalign, leading to pain.
According to research published in the Journal of Sports Medicine, weak quadriceps, bow legs, inward-tilting feet upon landing, and a history of injuries are potential causes of “Runner’s Knee.” Therefore, this phenomenon is more likely to occur while running, especially for beginners who lack experience.
Poor running technique and unsuitable shoes can cause runner’s knee.
Runners must pay special attention to their knees, as this area is highly impacted during running. Moreover, since the knee has few nerve endings, when pain occurs in this area, it is a symptom that requires immediate attention. Runners should seek care and advice from specialists to address the issue promptly and thoroughly.
Here are some tips to help runners prevent the “nightmare” of knee pain and keep their knees healthy.
- Choose the right running shoes. How your feet impact the ground can affect your knees. Depending on whether your foot arches inward or outward, runners should select shoes based on cushioning and stability specifications. Therefore, it is essential to try on shoes directly, walking or running short distances to feel comfortable before purchasing in-store or ordering online.
- Warm up properly. A proper warm-up is highly beneficial for a runner’s knees. Hence, ensure to warm up thoroughly, gradually heating up and stretching the lower body after workouts.
- Avoid overtraining. This is one of the main causes of knee pain. When you run beyond your physical capacity, the impact on your knees increases.
- Improve your running technique. Runners can use their phones to record their running process, then analyze and identify posture and landing errors, allowing them to correct and improve each movement. As running technique improves, discomfort during training can be reduced.
Distinguish between fatigue and pain. Everyone has a different pain tolerance, but it is essential to differentiate between fatigue and pain, as any pain in the knee could be a sign of injury. If you feel pain, it means you may be pushing your knees beyond their limits. The best way to cope with pain is to take a break and gradually resume training.
