Knee Pain While Running; Common Causes and How to Overcome Discomfort
Running provides lots of physical and mental benefits, and it’s a very popular form of exercise. However, it's not uncommon for people to experience some aches and pains while running. It can be easy to let these put you off and make you hang up your running shoes, but there is often a quick and easy way to overcome common pain.
We often hear people say “my knees hurt so I've stopped running” and knee pain is one of the most common complaints among runners. The repetitive motion and impact of running can lead to discomfort in the knee joint, but this doesn’t have to be the end of your running love affair. Whether you're a seasoned runner or you’re just starting out, if your knees are hurting while you’re running, keep reading. Below we have looked into some of the most common causes of running-related knee pain and how to overcome them to prevent injury and enjoy your runs.
Common Causes of Knee Pain While Running
There are lots of different reasons why your knees may hurt when you’re running and common causes of knee pain include;
- Overuse of the Knee Joint
- Poor Running Form
The way you run can also cause knee pain and lots of people aren’t aware of their running form. If you overstride, land on your heels or have a weak core, for example, it can put extra stress on your knees and cause discomfort while running.
- Muscle Imbalances
Sometimes, if some muscles in your legs are stronger than others, it can cause an uneven distribution of pressure on the knee joint. Muscle imbalances can be due to a variety of factors and they can often lead to aches and pains.
- Worn-Out or Wrong Shoes
The running shoes you wear have more of an impact on your body than you may realise. Worn-out shoes or the wrong shoes can contribute to knee pain. If your shoes aren’t providing the right cushioning and support, it can cause extra stress on the knee joint.
How to Overcome Knee Pain While Running
Fortunately, many of the causes of knee pain mentioned above can be easily fixed. It’s often easy to prevent aches and discomfort while running by;
Follow a Training Plan
To prevent overuse, you should follow a training plan that gradually increases mileage and includes rest days. When a training plan is tailored to your fitness level and goals, it can help you to avoid pain and keep your body healthy. Correct running form is essential to stop your knees from hurting too and this is something that can be worked into your training plan.
Strengthen Your Muscles
It can be useful to do other forms of exercise alongside running to strengthen the muscles supporting the knees. There are lots of different exercises you can do at home or in the gym to strengthen the muscles in your legs and take some of the pressure off the knee joint. Strengthening your muscles can even help to improve your overall running performance.
Get a Gait Analysis
If you’ve never spoken to an expert about the type of running shoes you should be wearing, you should book a gait analysis at a running store. This analysis will take the guesswork out of choosing running shoes and help to ensure you’re wearing the right type of shoe for you. Make sure you’re replacing your shoes whenever they start to get worn out too.
Stretching and Foam Rolling
When you’re experiencing knee pain while running, in addition to resting and icing, you can do some stretches at home. Stretching your quadriceps, hamstrings and calves can help to improve flexibility and reduce tension in the knee joint. Foam rolling can help loosen tight muscles and improve circulation too, reducing pain and discomfort.
Visit a Running Store in Dublin
We know that knee pain while running can be frustrating, but it can also be prevented and treated. If your knees have been hurting and you have been considering giving up running, try some of the tips above before you do. They can help to reduce pain and improve your running experience, as well as your overall performance.
If you’re trying to fund a running store in Dublin that offers gait analysis and supplies a range of running essentials, The Run Hub is here to help. We have three running stores in Dublin and our specialist team will always be on hand to help when you visit. With many years of experience and a comprehensive understanding of running-related injuries, you can trust you will be in good hands with our experts. We look forward to meeting you and talking about your
running journey in more detail.