Let's talk about such an urgent problem as knee pain after running. The main clinical manifestation of this syndrome is a very characteristic point of pain on the outside of the knee joint. Moreover, the pain does not go away immediately. At the beginning of the syndrome, after 5-7 kilometers of running, you may feel a slight pain that passes quickly enough. But then the distance decreases, and the pain manifests itself earlier and earlier.
Sometimes there are even cases when a person begins to feel discomfort in the knee during normal walking. The essence of the syndrome is inflammation of a part of the iliotibial tract. Due to its mechanical friction against the lateral muscles of the femur.
The iliotibial tract begins at the iliac crest and ends at the tibia. It is in this place, when bending the knee joint, mechanical friction of the tibial tract against the lateral muscle of the thigh occurs, which causes pain.
What are the causes of increased friction:
- There may be a difference in leg length.
- It can also be an overstrain of the entire lateral muscle chain.
- Internal rotation of the tibia.
Internal rotation of the tibia can be due in turn to two main reasons:
- weakness of the gluteus maximus muscle;
- hyperpronation of the foot (very often accompanied by flat feet).
How is runner knee syndrome diagnosed? There are some simple tests that can be done to determine what is bothering you "runner's knees".
- To perform the first test, bend the knee joint 90 degrees and press the place where the iliotibial tract passes over the lateral thigh muscles. And then slowly straighten the knee joint. If you feel pain when extending about 30 degrees, then this indicates that you have "runner's knees."
- The second test is relevant when the pain is permanent. To perform it, it is necessary to press the iliotibial tract and move it down a little. Further unbend the knee joint. If this brings relief, then this also confirms the diagnosis.
Cause of knee pain after running
Knees can hurt for a variety of reasons. For example, the development of any inflammatory process or trauma. Therefore, if a pain symptom occurs, it is necessary to seek medical help as soon as possible.
Traumatic meniscus injury
The meniscus is cartilage. It is located at the knee. If you do not exercise properly, the meniscus ruptures.
Sprained or ruptured articular ligaments
- Ligament rupture. Develops with strong blows.
- Sprain. The disease occurs with intense physical activity. The main symptoms are swelling and limited mobility.
Dislocated patella
In the event of such an injury, a displacement of the position on the recess is diagnosed. As a result, the bones are in the wrong position. The dislocation of the calyx is a fairly serious injury.
Arthritis, arthrosis, rheumatism
Diseases associated with deformation:
- Arthritis. With this disease, various redness, tumors are diagnosed. This inflammation often affects both legs. If arthritis is not treated, the intensity of the pain syndrome increases.
- Arthrosis. The disease is characterized by a chronic inflammatory process. Typical symptoms are numbness, stiffness, and crunching.
- Rheumatism. It is a systemic disease that is difficult to diagnose. It is characterized by a wide range of complications.
Vascular disorders
- Lupus erythematosus.
- Rheumatoid arthritis.
- Periarthritis.
- Knee pendinitis. As a result of constant stretching, micro tears are formed in the tendon. The tendon becomes inflamed.
- Synoviitis. It is an inflammatory disease. Knee inflammation occurs as a result of fluid buildup. If synovitis is not treated, then deforming arthrosis of the joint occurs.
- Bursitis. Inflammation of the bag of the joint.
Poorly fitted shoes
Incorrectly fitted shoes can also cause pain. What should you consider when choosing shoes?
- should not be very tight;
- shouldn't be very loose;
- should fix the leg a little.
Running irregularities that can lead to knee pain
Today it is fashionable to lead a healthy lifestyle. Therefore, many people take their first steps in sports. The most accessible and useful sport is running. Therefore, many beginners start running.
But, often people start running without knowing the basic rules and running techniques. As a result, various injuries occur. Let's take a look at the most common beginner mistakes.
Cross country running
Cross country running has always been very popular. This is a rather traumatic sport. But it all depends on the route of travel. This is the main nuance that needs to be taken into account.
- Beginners are not allowed to travel on a difficult track.
- It is imperative to alternate between interval running and walking (to reduce the load on the cardiovascular system).
Recommendations for reducing injury risk:
- watch your feelings;
- look under your feet;
- difficult areas must be overcome slowly (walking);
- easy sections need to be jogged;
- before running, you need to outline a route.
Incorrect technique
The correct running technique should be taught by a trainer. Of course, you can read specialized literature and watch profile films, but this does not always help to put the equipment correctly.
Incorrect technique:
- "Bumping into an exposed leg";
- jerky movement.
In order not to bump into the exposed leg, it is necessary to unbend the lower leg in time. If this is not done, then the body weight will "fall" on the straight leg.
Experts recommend smoothly unbending the lower leg. In this case, it will be possible to minimize the incidence of injury.
Lack of warm-up
Warming up is part of any workout. Therefore, it should not be underestimated. Systematic ignoring of warm-ups negatively affects the body. Also, a lack of warm-up can be the cause of many injuries. Therefore, before physical activity, the muscles must be warmed up.
What to do in case of pain?
Typically, topical anti-inflammatories are recommended for runner knee treatment:
- gels;
- ointments;
- injections of anti-inflammatory hormones;
- prolonged refusal to run.
But this only temporarily solves the problem. Because when a person starts to train again, the pains return.
Experts recommend a comprehensive approach to the issue. To do this, it is necessary to undergo a diagnosis of the true cause of the syndrome.
Complex therapy includes:
- strengthening the muscles of the buttocks;
- massage;
- stretching of the iliotibial tract;
- correction of foot position or leg length if necessary.
In combination with local treatments:
- physiotherapy;
- kinesitherapy.
If pain relief is needed before the doctor's office, you can self-massage the iliotibial tract downward and special exercises to rotate the tibia outward.
Start with your legs parallel. Next, take the sore leg for 15 minutes of the first and return the hip using your hands. Then you need to do squats (5-7 times for). Shallow, but holding the hip.
This exercise can be done 3-5 times a day, especially if you are actively exercising.
For acute pain
In this case, the pain is pronounced. What will help?
- cancellation of training;
- do special development exercises
- use an electric heating pad to warm up the joint;
- take anti-inflammatory pills;
- use a cold compress;
- apply a fixing bandage.
For chronic pain
Overload is usually the cause of chronic pain. What to do in this case?
- regularly warm up the joint;
- use various ointments;
- apply various compresses to warm up;
- you can take various pharmaceuticals for joints and bones, but in this case, you must definitely consult a doctor;
- apply a special bandage;
- replace walking with running.
Which doctor should you go to for help?
You can turn to the following doctors for help:
- masseur;
- physiotherapist;
- rheumatologist;
- surgeon;
- traumatologist;
- chiropractor;
- orthopedist.
What medicines will help?
What drugs can be used:
- opioid drugs;
- narcotic analgesics;
- non-narcotic analgesics;
- non-steroidal anti-inflammatory.
Before using the drugs, be sure to consult a doctor. Only he can prescribe the right remedy that will help you.
Preventing knee pain while running
To reduce the likelihood of injury, follow these simple rules:
- before training, you must definitely warm up;
- the load should increase gradually (for this it is necessary to correctly plan the intensity of the run);
- sports shoes cannot be tightly laced;
- you need to choose the right sports shoes;
- learn running technique;
- run on flat ground.
Running is one of the best preventive measures for many diseases. But, in order for it to bring only benefit, you need to take into account all the nuances (correct technique, sports shoes, etc.).
