Causes of knee pain
There are many causes of knee pain. Some actually not directly linked with the knee at all. These won't be discussed in this post as to identify these, we would need to be in a clinic setting. Today we're looking at some of the most common knee issues you maybe dealing with.
Runners knee or ITB syndrome
Probably everyone has heard of this one, as common as it is, it can be quite a difficult problem to solve. Pain is experienced either on the lateral side of the knee (outer) or on the anterior (front) or both. Whats happening is the ITB is becoming overly tight and is now rubbing causing friction, therefore that burning, painful and sharp sensation is felt usually during the run and for sometime after.
Overuse syndrome
This one is pretty straight forward, how many of us are now choosing running as our preferred choice of exercise? With all this free time we are now not limited to how often we can go out and run, this is fine for the seasoned distance runner however, for the person just starting out or coming back to the sport this can be a problem. Your body is just not ready for stomping those long distances with limited rest time so soon, add more to the problem with insufficient post recovery routines and before you know it you are injured and in pain.
Flexibility
Tight hamstrings and quads will cause a restriction in your running therefore causing an altered running mechanics which will in turn lead to problems.
General strength in supporting structure
Having a strong structure around your knee will really help with those long distance runs.
There are quite a few more of these types of injuries, but from experience these are the most common.
Tomorrow I shall post some self treatments and exercises to reduce symptoms and get you back training with out pain.
Self treatment for knee pain
Runners knee
The temptation here is to start foam rolling the ITB (Illiotibial band) THIS WILL NOT WORK. You need to rest for a minimum of two weeks, the best three muscles to stretch are the TFL, piriformis and quads, do these stretches 2 x a day for the rest period with anti inflammatory medication. Once the rest period is over begin running again building up the mileage slowly.
Overuse syndrome
Symptoms are pretty much the same as runners knee, the soft tissue of the surrounding area has become strained and tight, also the joint may have become inflamed. All you will need to do is rest, keep stretching regularly and after a couple of weeks you will be able to resume running building up the mileage slowly and taking regular rest days.
Flexibility
Flexibility is important anyway, but having nice lengthened muscles is a massive benefit, your stride will be longer, your recovery will be quicker and you will be less likely to cause yourself an injury. There are lots of yoga trainers currently doing online classes which I would strongly suggest you start using.
General strength in supporting structure
Quads and hamstrings strengthening will really help in keeping the joint supported and creating longevity in your sport. I appreciate getting to a gym will be very difficult at the moment, however, body weight exercises are just as good, if you need any help please contact me.
