Every athlete has suffered from knee injury at some point in their life. It is the most common type of running injury and it account to almost 20% of all running injuries. Knee injury is very painful and can hamper your training or leave you sidelined. In some cases, knee injury from running by
be as a result of injury sustained when training but that only account to 25% of all knee injury cases. In most cases, knee injuries from running is usually caused by overuse from repetitive impact and motion. So the big question is, what causes knee pain while running? In this article, we are going to give you 6 reasons behind knee pain while running.
What is runner knee injury?
Patellofemoral pain syndrome commonly known as knee injury is
the most common type of all running ailment and it account to about 20% of all injuries. It is usually characterized by a dull pain that lingers behind and around the top of the knee cap. Main aggravating movements that cause knee injury include running (especially downhill) prolonged sitting, squatting as well as descending stairs. As a result, people suffering from knee injury usually have rough time training because they are likely to experience pain when resisting
leg extension or tenderness if they try to push against the knee cap itself. The main symptom of knee injury caused by running is pain below the knee cap that is generally mild and experienced only when running but slowly becomes more intense when running or as training continues.
Reason behind knee pain while running
1. Training errors
The first main reason that contributes to almost 40% of all knee injury from running is training error. A study that was conducted by an independent institution found out that most women don’t follow correct guidelines when training. Some of the most common errors include doing so much to soon especially when training for the first time. This causes so much tension on the knee cap causing injury. Increasing how much training you do i.e. increasing time, distance or intensity is also a common training error that can result to knee injury. This problem is common to athletes when training for an event or competition. The third training error that can cause knee injury is changing running style abruptly. For instance, changing from moving from a flat surface to moving is a sloppy surface can result to knee injury.
2. Biomechanical problems
Knee pain from running is also linked to problems associated with biomechanics. Biomechanics actually refers to the way our body moves as we run. The position of the foot is very important and it usually varies from person to person. There are five categories that you can fall in. They include normal foot position, flat feet, high arches, over pronated and over supinated. Typically, when we walk or run your heel usually hits the ground and then the weight is transferred to the middle of the foot then to the toes. This means that if you have poor biomechanics, then the way force is transferred though the feet will be altered, a factor that will make you susceptible to knee pain. Muscles tightness or weakness can also affect biomechanics throughout the leg causing knee pain.
3. Doing the same routine regularly
Have you ever wondered why you knee hurts when you run and yet you have followed all guidelines that you have been given by your trainer? If yes then the reason why your knee hurts is because you are doing the same routine over and over again. Ideally, you need to do different types of exercises to help strengthen different muscles group in your body. By conducing wide range of running routines, you will help strengthen both your bones, cardiovascular system as well as your muscles. This will not only improve you endurance, flexibility, fitness, coordination and balance but will also help prevent knee injury. Not varying your running exercises will put so much stress on specific muscle, causing knee pain. As a result, experts recommend that you should conduct different types of running workout to strengthen all your muscles to avoid straining specific muscles that can, lead to knee pain.
Over training in also one of the main causes of knee injury. Overtraining usually occur when you train beyond your body’s ability to recover. When training either for competition or personal fitness, it is very important to train only to point where your body can comfortably withstand. Your body needs adequate rest and recovery time between exercises, otherwise it can result to knee injury among many other types of injures. Some of the signs that may indicate that you are actually overtraining include depression, headaches, fatigue and lack of enthusiasm especially when training. To avoid running knee injury, it is very important to only train within your body limits.
5. Wearing wrong foot wear
About 5% of all knee related injuries are usually used by wearing the wrong running shoes. Having the wrong type of shoes will escalate biomechanical problem increasing the risk of suffering from knee pain. Everyone feet is different and the type of running shoes that you wear will determine if you will stress your legs or not. When running, you usually generate two types of forces, action and
reaction. Wearing the wrong type of shoes will only result to action force as opposed to both action and reaction. This will result muscle strain, a factor that can cause knee pain.
Muscular problem can also cause knee problems. For instance, if you suffer from calf muscles or tight hamstrings as a result of running, the injury will put so much pressure on your knee, a factor that can cause knee injury. In addition to that, weak quadriceps muscles can cause the patella to actually track out of alignment causing knee injury. Repetitive force of running is also strong enough to provoke attack on specific muscles that can cause knee injury.
In conclusion, knee injury is very common and can affect you anytime. However, to reduce your chances of suffering from knee pain as a result of running, it is recommend that you train under the guidance of an expert as well as take time to understand your feet type.