Causes of Overuse of Knees When Running
The first thing to consider is the cause of the knees Pain When Running, Irregularities in the knee structure can be caused by several factors. [1]These include Patellar tendinitis, Iliotibial band syndrome, Articular cartilage, and Osteoarthritis.
Patellar tendinitis
Patellar tendonitis is a condition where the patellar tendon becomes inflamed, resulting in knee pain during running. [2]The patellar tendon attaches the quadriceps muscle to the shin bone and is responsible for absorption of force from the foot strike. Increased mileage and intensity of running can lead to inflammation of this tendon, which in turn causes knee pain.
If untreated, patellar tendonitis can lead to a tendon tear. This is a severe injury that occurs when the tendon tissue is torn, usually as a result of repeated overuse. The tissue is often torn during a jump or while changing direction while running. Tears can extend part way through the tendon. [3]It’s important to get treatment as soon as you notice pain when running and other activities.
Fortunately, there are effective ways to treat patellar tendinitis. Treatment involves rehabilitation of the injured area, which will help the patient regain strength, endurance, and flexibility. The rehabilitation phase involves exercises that strengthen the patellar tendon and improve range of motion. A good warm-up is critical before any strenuous activity. Depending on the severity of the problem, you may need to reduce your activity or temporarily switch to a lower impact sport. Applying ice to the affected area after a physical activity can be beneficial. A massage may also help.
Iliotibial band syndrome
Iliotibial band syndrome is a condition in which the band around the lower leg is injured or torn. The band’s structure is similar to that of a ligament. [4]It is located posterior to the lateral femoral epicondyle and plays a key role in knee joint flexion and extension. However, the band’s function depends on the position of the knee joint. Its full extension is achieved only during active knee flexion and extension.
There are several ways to treat the condition. The initial treatment involves rest and reducing inflammation. In severe cases, an exercise program should be implemented to strengthen the affected muscles.[5] In some cases, a partial surgical release of the IT band may be required. But this should only be done as a last resort.
The pain is usually felt in the side of the knee. Sometimes, it can reach up to the hip. It occurs most often while running. The pain is most severe after the foot strikes the ground, but can start earlier or during a workout. [6]It can also affect the patient when going up and down stairs.
Articular cartilage
When you run, your knees take a tremendous amount of force. A normal person’s knee will take 346% of your body weight, but running puts more than 11 times that force through the joint. This can cause significant pain and discomfort. Fortunately, there are treatments to help ease your pain. One of these is surgery[7] A surgeon can perform a minimally invasive procedure called a lateral release, which involves cutting the tight lateral ligaments to allow the patella to move freely.
The wear and tear on articular cartilage in the knees leads to osteoarthritis. By pounding the joint with repeated activity, you can accelerate the degenerative process and increase the chances of knee replacement.[8] Fortunately, running on an artificial knee replacement prosthesis is not recommended because it can lead to further damage.
Another technique to diagnose articular cartilage damage is to study its biochemical composition. Researchers have demonstrated that running affects the meniscus and articular cartilage biochemically. [9]The results showed that running alters articular cartilage’s structure by causing fluid shifts and shorter cartilage relaxation times. The changes were greatest in the medial compartment and patellofemoral joint.
Osteoarthritis
When you run, you put a lot of stress on your knees. This causes the patella to become out of alignment. [10]This can be painful, especially during a marathon or other long race. The good news is that osteoarthritis can be cured with proper treatment and physical therapy.
Osteoarthritis can affect a person’s daily life and even affect their mood and relationships. It is a progressive disease that usually develops over many years. [11]Depending on the severity of the condition, it can affect running and even sleep. The symptoms of osteoarthritis can begin suddenly, or over time.
The best way to deal with the pain is to exercise regularly and reduce the amount of strain on the knee. You can do this by performing simple stretches and exercises to strengthen the knee muscles. Another good idea is to do some swimming or cycling. These activities are easy on the knees and can also reduce pain.
Runners with osteoarthritis have different pain and healing processes than people without arthritis. For example, a recent study compared runners and non-runners over an 18-year period and found that running didn’t make their arthritis symptoms worse.[12] It also did not affect the signs of arthritis on x-ray. In fact, the participants of the study reported that running helped their knee pain.
Overuse
While many causes of overuse of knees when running are complex, there are a few common conditions that may be attributable to the pain. [13]Patellofemoral pain is the most common, causing pain in the front of the knee, behind the kneecap. It is exacerbated by running, squatting, and climbing stairs. Unlike other kinds of pain, patellofemoral pain does not result in a swollen knee.
Pain in the knee can also be caused by other conditions, such as IT band syndrome. The IT band is a tendon that attaches the hip to the outer knee and can lead to pain in the knee. This type of knee pain is often associated with increased mileage and training programs. In some cases, over-the-counter anti-inflammatory medications can alleviate the pain, while low-impact exercises can help strengthen the muscles surrounding the knee.
Patellar tendinitis, or jumper’s knee, is another overuse knee condition. This condition occurs when the patellar tendon is overloaded and thickened. The pain may occur when squatting or landing and typically starts in adolescence or early adulthood. Treatment for this condition involves rest, ice, and low-impact activities.
Tight muscles
When you run, you can experience pain in your knees from tight muscles. The first thing that you should do if you are experiencing pain in your knees while running is to stretch your muscles. A lot of runners experience tight muscles around the knee. They may not realize it, but it can actually lead to severe pain. Tight muscles around the knee are caused by the iliotibial band (ITB), a long, thick band of tissue that runs from the hip to the top of the shin bone.
Another common cause of knee pain when running is a muscle imbalance. A strong muscle can pull on a weaker muscle, causing the muscle to tighten. [14]This can also result in a misalignment of the knee. In order to prevent this problem, you should try other exercises or sports that will not put any stress on the knee. In addition to strengthening your legs, you should wear proper running shoes.
Running is a high impact exercise that puts tremendous pressure on your knees. The tissues around the kneecap need to absorb a lot of force, and they have to respond to the force repeatedly. Overuse of these muscles can cause inflammation and pain. Aside from causing knee pain, tight muscles can also lead to other problems in your body. In severe cases, you should consult a doctor for a proper diagnosis.
Wearing the wrong shoes
Wearing the wrong shoes when running can lead to a host of issues, including knee pain and hip pain. A poorly fitting shoe can also lead to plantar fasciitis and Achilles tendinitis. The correct running shoe should fit your foot’s arch, not its width.[15] In addition, proper cushioning is essential for the proper functioning of your knees.
The wrong shoe can cause knee pain when running by shortening your gait. A poor fit causes your muscles to clench together to keep the shoe on. This strain can then transfer to the bones in your leg, causing strain to the knees. In extreme cases, you may need to have surgery to fix the problem.
Shoes with stiletto heels can cause knee pain by throwing your body out of alignment, forcing a higher impact on your knees. Low-heeled pumps can also lead to knee pain due to a lack of support. A good athletic shoe should have internal support, a strong heel cup, and side posts that support the ankle. Choosing the right shoes will prevent pain and injury and improve your posture.
It’s important to change shoes after 400 miles, or every nine months. Even though you may think it’s OK to wear your shoes longer, you should consider replacing them if you notice an increase in knee pain when running. You can reduce the pain by modifying your running style and choosing the right shoe. You can also seek the help of a physical therapist to determine if the problem lies with your feet, or with your gait.
