Sore Knees from Running? Learn How to Prevent It!

Category: Running |

Pain is not an inevitability of running. If dealt with swiftly, knee pain can usually be treated, but better still it could be prevented in the first place. Our knees take a huge amount of strain from pounding the sidewalks so it’s little wonder that many runners suffer from intermittent or chronic pain. Read on to learn more about treating and preventing sore knees from running.

One of the main concerns with knee pain is how to know when to rest, when to treat with first aid at home and when to go straight to Accident and Emergency. Generally, if your pain is so bad that you cannot walk on it then assume it is serious and get advice straight away. With pain that is not so severe, as soon as you get home you should follow the RICE procedure, that is: Rest, Ice, Compression and Elevation. Sometimes you will feel a niggle during your running that will just go away by itself if you change pace or terrain. However, if the pain goes on and on or gets worse then you should stop.

The most common cause of sore knees form running is a condition called runner’s knee, which causes pain behind the knee cap. It usually hurts after running and is caused by a muscle imbalance in the thigh or lower leg which stops the knee cap from being held in its correct position during running. This requires the offending muscles to be stretched and worked out until they are functioning properly. You should seek advice about this condition as it becomes chronic and difficult to treat over time.

Preventing knee pain from running is fairly straightforward. Firstly, take advice from a professional who can give you tailored advice about how to train safely. Start slowly, always with a warm up, and build your pace gradually. Your muscles need time to stretch and get warm before you can safely put them through their paces. Another important step you can take (excuse the pun) is to choose the correct trainers for your foot shape. Many large sports stores carry a wide range of styles for wide feet, to support the arches and so on.

So, knee pain needn’t stop you in your tracks. It is likely that at some point you will experience sore knees from running, but the proper stretches, warm-ups, training and footwear will go a long way in preventing it. As your running progresses you will become much more attuned to how your legs feel, and you will start to recognize when a pain can be pushed through, and when it’s time to stop and rest. Always see a doctor or physiotherapist if you are any doubt though, as sore knees after running can quickly become a major problem if they are ignored.