Knee discomfort from running is extremely typical particularly in new runners who have a tendency to be overweight. It is not surprising really when forces as much as 550% of one’s body weight can go through the knee when running. This can be exacerbated by long runs of over five miles. Sometimes, knee discomfort from running might be due to an injury sustained whilst exercising, but this only accounts for approximately 25% of cases.
Common knee injuries include damage to the patella. Ligament injuries constitute damage to the ligaments that support the joint and cartilage injuries refers to damage to the cartilage lining the joint. Knee pain can be muscle injuries caused by damaged to the muscle fibers.
This kind of knee discomfort is generally a chronic (long term) problem. It is often brought on by overuse from repetitive motion, such as walking, running or climbing stairs daily. Discomfort or strain on the hamstring is something that we have to discuss since it is one of the most common causes of this knee issue.
Serious hamstring strains are usually painful. While mild hamstring strain, are usually not extremely painful, but painful sufficient that many people understand they are suffering from a hamstring strain correct away. Apart from pain, individuals who’re suffering from hamstring strain might also experience bruising, tenderness, discomfort in the back of their thigh and buttock, and snapping or popping feeling.
This injury may occur when the hamstring muscle tissues are stretched too far as well. In extreme instances, the muscle tissues, even begin to tear due to the more than normal stretching. The symptoms of hamstring strain are simple to notice.
Iliotibial Band Syndrome
Another issue to consider when searching for the cause of these ailments related to knee pain from running is irritation of the illiotibial band. The iliotibial band (ITB) is a tough, fibrous tendon. It extends from the outside of the pelvis and travels down along the outside of the thigh. The band follows all the way to the upper part of the shin bone.
Probably the most common symptom of this ailment is pain that hits all of a sudden, goes away whenever you stop, but can reoccur just as all of a sudden. It could occur in the starting, middle or near the end of a run.
The Iliotibial Band is tissue operating in the outer component from the pelvis towards the knee. The objective of the band is to provide stability for the knee, but it can turn out to be irritated due to friction between the ITB and also the bottom of the thigh bone (femur). Iliotibial Band Friction Syndrome (IBFS) is one of the most typical causes of knee discomfort in runners and cyclists.
Too much sustained pressure puts strain on this ‘band’ and causes excruciating discomfort. The remedy for this ailment is rest, massage along with a drastic reduction in use for as long as it takes to get better. Training errors can also be effortlessly corrected. The athlete needs to ensure that he/she includes an adequate and gradual warm-up prior to intense activities.
Through the whole procedure of healing, apply ice to the injured knee. Rest up and steer clear of activities that aggravate the knee, especially weight bearing activities. Apply ice and apply it each hour for up to 15 – 20 minutes.
Be sure to do this throughout the initial phase after the injury and after the workouts. Use it 20 minutes on and 20 minutes off several times each day. Do this first thing in the morning, after the exercise, and right before bed. Ice therapy will hold down the swelling and inflammation while allowing beneficial blood flow. Don’t use ice for much more than 20 minutes at a time. Doing so may cause more harm than good.
Research has found that a condition called patellofemoral pain syndrome, also referred to as “runner’s knee,” accounts for up to 25 percent of all runners’ injuries. This issue usually causes discomfort or pain behind the kneecap. You’re most likely to really feel knee discomfort following you’ve been sitting down for a while together with your knees bent, or when you run, squat, or climb stairs. The knee discomfort may really feel dull or sharp. You might also notice a popping or clicking feeling inside your knee.
The ITB is really a dense fascial band that runs down the lateral aspect from the thigh. It has extensive connections towards the gluteal muscles, tensor fascia latae (anteriolateral muscle from the hip) and to a number of structures around the lateral aspect from the knee. Initially, it was thought that friction over the lateral femoral condyle was the reason for irritation to the ITB (just above the lateral aspect of the knee). Current research has shown that it may not be friction (the ITB does not really slide) but compression of a fat pad or bursa within the region of pain (a typically lateral aspect of the knee).
Training errors may also be readily corrected. Be sure to allow for sufficient warm-up prior to intense activities. Runners and cyclists should spend some time on their warm up during the first stage of training. Avoid running on uneven ground. Take the time to recover, but use active recovery during convalescence.