Something I hear about all the time, mostly from runners or bikers, is that they have “Runner’s Knee”. This is sort of a catch all term that is widely overused to any type of knee pain, so make sure you see a doctor or athletic trainer (like me! =) ) before you try and diagnose your own pain. In this blog, I’m going to explain a bit about what Runner’s Knee actually is and ways to help alleviate that nagging pain!
First, Runner’s Knee is typically described as a dull, achy feeling around either one of both of your knees. You’ll experience this pain more with going up or down stairs, during squats, and running.
What causes this? Generally, Runner’s Knee is caused by poor alignment or biomechanics, and weak or tight muscles. We’ll go into more detail below, don’t worry!
With regards to biomechanics, your knees AND your feet have to be correct alignment. If your knees are misaligned (bowlegged or knock kneed) or if you pronate in your feet (your ankles roll inwards when you plant your foot), it’s common to have knee pain. If you couple these predispositions to injury with weak or tight hip muscles, it’s only a matter of time before you start feeling pain.
Orthotics are a great way to help correct these predispositions in your biomechanics! Try getting an orthotic fitted specifically for your foot or try wearing a different and more supportive type of shoe.
Strengthening and stretching are also HUGE! It’s important to strength train the muscles around your knees to help absorb the impact on the joints caused by running. You also have to strengthen your hips to make sure that your knees stay in the right alignment! Having weak or tight Glutes or Core Muscles can actually make it harder to control lower leg motion, and will increase your risk of injury!
Kinesiotape is another great way to help treat the pain! Ready to try K-Tape? Click HERE
Bottom line? If you’re already feeling pain from Runner’s Knee, try these things:
1. Cut back a bit on the running and/or squatting and try cross training in a different way
2. Ice, Ice, Ice!! Always ice your knee after you exercise to calm down any inflammation and pain
3. Get different shoes or orthotics to support your arch
4. Stretch and strengthen the muscles in your hips and core
Contact Us for some great examples of exercises and stretches to try!