Hey runners, what is your knee pain trying to tell you?
Knee pain while running can evoke all sorts of scary thoughts! Is it arthritis, a spur, a stress fracture? Am I bone on bone and condemned to a life of chronic pain?
Chances are it’s a lot less dramatic and there’s a simple solution and pathway forward to running smooth and pain-free again, in fact, recreational running has been shown to significantly reduce your likelihood of arthritis or degeneration of joints.
So what are the common running knee issues that present in the clinic?
- Patellofemoral joint (PFJ) or “runner’s knee”
- Iliotibial band (ITB) irritation
- Quads or patella tendon
What causes running pain issues?
Often we’ll find mechanical issues that contribute to the issue developing. Examples are hip rotational tightness, collapsing/weak arches, under-active glutes and issues with running form.
But the BIGGEST factor by far is training volume or load.
This could look like a recent increase in distance, adding intervals or sprints to your training, sporadic training patterns or a recent race.
Once an assessment and diagnosis has been made, what will a Human.Kind physio treatment look like?
Training load & volume.
First and foremost, get you running a sustainable & consistent distance.
A program that works for your individual needs will make all the difference!
Get some relief.
Releasing the tight & sore bits with some dry needling, massage and joint mobilisation will get you feeling yourself again and supports moulding you into the runner you desire.
Run anatomically & strong.
Tweaks to the way you run (form) and strengthening the key muscles groups that support your knee with a couple simple exercises can significantly reduce the load of each step on the joints. Plus it feels amazing!
So if you’re a runner and experience knee pain, what are you waiting for?!
Reach out to a Human.Kind Adelaide city running physio here.
