How can I avoid knee pain from running?

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Answered by: Victoria, An Expert in the Injury and Illness Category
You finally have some momentum behind your running program. Each day you run more and more. Each day it gets a little easier to find your rhythm. You feel invincible, unstoppable, and motivated. Then, seemingly out of nowhere BAM—knee pain.

This can be devastating for serious athletes. If you can treat the symptoms and identify the causes of knee pain, you can get back into your running schedule with very little interruption.



As you increase your speed and distance, you may start to have knee pain from running. This could come in the form of pain in the actual kneecap and around the knee area. Your knees are sore and stiff, and sometimes pop when bending. You struggle to run downhill or even go down stairs. Sound familiar?

For some reason, your knee has moved out of its track, causing this pain. With each step, your cartilage breaks down. When you think of how many steps runners take each day, you can see how painful this can become. Runner’s knee could also be caused by foot instability. Without proper support, your feet could either be pronating (rotating your foot) or supinating (turning out). This can cause severe knee pain from running.



Knee pain from running can be quite frustrating, and some runners may even give up on their program entirely if they don’t find knee pain relief. You have worked so hard to meet your goals; there is no reason to give up now just because you are experiencing pain. Many more advanced runners suffer from a condition commonly called “runner’s knee”. The good news is this condition is easily treated.

If you are looking for knee pain relief, the solution for runner’s knee is fairly straightforward. First you will need to treat the pain. Use ice or cold packs to numb the pain of your running injury. You can also take some over-the-counter pain relief such as ibuprofen or aspirin.

Now that you have treated the symptoms, it’s time to address the actual cause. Make sure your running form is correct. Good posture during your run can go a long way. If you notice you have poor running for, correcting this could help bring you some knee pain relief. The right shoes are also crucial to relieving pain from running. You must have shoes that offer you support to stabilize your feet. You may even need to buy special support or orthotics for your feet.

Don’t let knee pain ruin all your hard work. Your effort does not have to be wasted. As soon as you start to feel knee pain, stop running. Take the time to identify the causes of your knee pain, and don’t push your body too hard. Pain is a message your body is trying to tell you. Listen to what your body is telling you. If you keep running on a sore knee, you may risk further injury. Knee pain relief can be very straightforward if you simply take the time to understand what’s going on with your body. Follow these guidelines and you’ll be running again in no time.

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