Preventing Runner’s Knee | Expert Tips for Safe, Pain-Free Running

Knee pain is a frequent hurdle for many runners, often stemming from a condition known as Runner’s Knee or Chondromalacia Patella. If you are dealing with this discomfort or are worried about it, you are not alone. Here, we answer some of the most common questions runners have about knee pain.
 

Why do my knees hurt after I run?

When you run, your knees absorb a lot of impact with each step, especially if you are running on hard surfaces. Over time, it leads to knee pain, especially if the muscles around your knees (mainly quadriceps, hamstrings, the IT band, and the adductor magnus) are not strong enough to handle it. Regular stretching, strengthening, and mindful preparation are essential to prevent knee pain.

Does the type of surface I run on make a difference for my knees?

Yes, running surfaces can have a big impact on knee health. Hard surfaces like roads do not absorb much shock, so, your knees take on more stress. Softer surfaces —like mud paths, grass, or sand— are easier on your knees.

What should I be paying attention to when choosing the right shoes for running?

Proper running shoes provide cushioning and stability, which can make a big difference for knee health. If your shoes are not providing enough support, your knees may end up absorbing more impact than they should, leading to pain. Do not hesitate to invest well in running shoes if you are into running.

Are treadmills harmful to knee health?

Treadmills can strain the knees similarly to hard surfaces. Even with advanced features like shock absorption or silicon padding, treadmills may not absorb shock effectively, which can lead to knee strain.

Which exercises are recommended for runners to prevent knee issues?

Exercises for flexibility and strength in the ankles, thighs, in glutei muscles, and in abdominal muscles, are essential for runners. Specifically, stretching the quadriceps, i.e., the frontmost muscle, rectus femoris, is highly beneficial. Techniques like ‘heel-to-hip’ stretch can be a preventive against runner’s knees.

Article by 

               Rashmi Kedia

               namaste@rashmiyoga.com