Knee pain after running is a common complaint, often stemming from several factors. It's frequently caused by overuse, structural issues within the knee joint, or an inefficient running form.
Common Causes of Post-Run Knee Pain
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Overuse Injuries: Running, especially if done excessively or without proper rest, can irritate the cartilage under your kneecap, leading to pain. This is often called patellofemoral pain syndrome (PFPS), or "runner's knee." As noted by Johns Hopkins Medicine, PFPS is characterized by pain in front of the knee or around the kneecap (patella). https://www.hopkinsmedicine.org/health/conditions-and-diseases/patellofemoral-pain-syndrome-runners-knee This is the most common overuse injury among runners, according to KidsHealth. https://kidshealth.org/en/teens/runners-knee.html
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Structural Defects: Pre-existing conditions like osteoarthritis can worsen with running. This condition, as described by HSS, causes knee pain and stiffness, even during everyday activities, not just after running. https://www.hss.edu/article_knee-pain-after-running.asp
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Running Technique: Poor running form can significantly strain your knees. This can involve things like overstriding or improper foot strike.
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Other factors: Swelling under the kneecap is also a possible cause of pain after running, as noted by the NHS. https://www.nhs.uk/live-well/exercise/knee-pain-and-other-running-injuries/
Symptoms
Pain is the primary symptom, but you might also experience rubbing, grinding, or clicking sensations in your knee.
Treatment
Treatment options include:
- Rest: Avoid running until the pain subsides.
- Strengthening and Stretching Exercises: These help improve knee stability and flexibility.
- RICE Method: Rest, Ice, Compression, and Elevation can reduce inflammation.
Prevention
- Proper warm-up and cool-down: Prepare your body for the activity and allow it to recover.
- Gradual increase in mileage: Avoid sudden jumps in running distance or intensity.
- Appropriate footwear: Invest in running shoes that fit well and provide adequate support.
- Running form assessment: Consider consulting a professional to assess your running form and identify any areas for improvement.
