Running is one of the most popular sports in the modern world. It is cheap, can be done anywhere and with varying competence levels. However running puts huge stress on the legs and the joints. Knee injuries make the life of thousands of people hard, and prevent them from exercising to the fullest. In this article I will look at the most common causes of knee pain runners face, and the best ways to prevent them.
According to WebMD, most running injuries happen when runners push themselves too hard. These injuries can be anything from small muscle tears, aching muscles, plantar fasciitis, shin splints, and even up to serious chronic injuries like runner’s knee. Usually overtraining is the main cause of these injuries. Sometimes increasing training load too soon is behind them. In other cases improper running technique, lack of warming up or too hard running surfaces are at the cause. The latter is an especially common reason in big city people, who often run on the hard pavement.
Patellofemoral Pain Syndrome
Patellofemoral pain syndrome is a fancy name for runner’s knee. It is one of the most common injuries runners suffer from. The cartridge on the lower side of the kneecap becomes irritated or inflamed. This is the cause of the pain. Long distance running or running downhill can make the condition only worse. People with weak hips, leg and core muscles are more at risk of suffering from this condition.
How to treat runners’ knee?
Slow down your running routine. Take a few days off, or decrease your mileage. Set your treadmill at a few degrees angle, or start running uphill. This strengthens your glutes, which prevents your knees from turning inward. Cycling, elliptical training, aerobic, or swimming can all take the pressure off your knees somewhat while strengthening your core muscles. In the short run wearing one of the best running compression socks can also help tremendously.
For example the Physix Gear Sport compression socks or the copper compression socks can help you get rid of debilitating knee pain.
Your running technique also affects your knees. If you shorten the length of your strides and land on the balls of your feet with slightly bent knees, then you can take some stress off your joints.
Achilles Tendonitis
The achilles tendon connects the calf muscles to your heels. If overworked, it gets tighter and inflamed. Weak calf muscles, running on hard surfaces, improper running technique can all make this condition worse.
So how can one get rid of achilles tendonitis? Decrease your mileage, or even stop running for a few days. Put ice on the tendon in pain. Avoid wearing loose, worn-out shoes os sandals. Strengthen your calf muscles by doing heel drops in the gym. Also start wearing compression socks or sleeves for achilles tendonitis.
Iliotibial Band Syndrome
The Iliotbial band runs from the outside of your thigh, from your knee up to your hip. Your knee’s extention and flexing causes the irritation of your illiotibial band. Runners with weak hips and gluten are more susceptible to this issue. Runners who have a “strong” side also are at a higher risk of developing this issue.
As you probably already know, taking a few days off running and decreasing your mileage works wonders. Strengthening your hip muscles in the gym can also work great. Most of these issues with joint pain stem from the supporting muscles not being strong enough. It is logical that working out these muscles can only help.
Stretch and warm up properly before workouts. Switch up the direction you are running in. Shorten your stride, run on softer and flat surfaces.
Dislocated Knee Syndrome
Dislocated knee is a real horror injury among runners. The femur dislocates from the tibia, the ligaments suffer severe damage. Usually it occurs when the surrounding muscles are weak, and some kind of external force hits your knee in an awkward moment. This results in severe trauma.
It almost always requires surgical intervention. Months of physical therapy, slow strengthening of the muscles follows. It is entierely possible to be out with this injury for half a year. For serious runners it can even mean the end of their careers.
The easiest way to minimise the chances of it occurring is to strengthen your leg muscles. Also run on flat surfaces. Minimise the chances of bad steps or traumatic injuries.
Knee Braces and Sleeves
Runners often wear compression socks, sleeves or knee braces to minimise the risk of impact injuries. Compression garments also improve circulation. Knee braces can have several functions. Rehabilitive knee braces limit the movement of the joints while you are recovering from an injury. Prophylactic knee braces minimise the risk of injury during contact sports. The best unloader knee braces prevent and heal your legs from inflammation.
Conclusion
These are the most common running injuries. Most of them are happening due to overworking the muscles, or increasing mileage too fast. Start training slowly, build up your training load gradually. Also compliment your workouts with working in the gym, strengthening your core, hip and leg muscles.
