Running and knees when is it a problem

All experts we spoke to agreed that a proper training program that builds up gradually over time is essential for protecting the knees from injury and joint trouble. Oliveira suggests walking for four minutes then jogging for one.

Progress a little bit each week, and rest every other day. Rest days to let the body recover are a part of any distance-running training program, and for good reason, says Oliveira. You might do a three-mile jog one day, then the next day do some cross training to build up leg strength and hip strength; maybe the next day do your longer run, and then take a day off, he says.

Gonzalez-Lomas says. The stronger your muscles, the less impact on your joints. With ITBS, pain tends to originate on the side of the knee and may migrate up through the thigh and occasionally into the hip, says Jeffrey Senall, MD , an orthopaedic surgeon with Northwestern Medicine Orthopaedics.

The iliotibial band is a tendon-like structure that assists with hip rotation and knee stabilization. While the exact cause of ITBS in runners is unclear, the good news is that physicians know how to treat it. In almost all cases, ITBS can be cured with moderate physical therapy once or twice per week combined with additional strength training, says Dr.

Additionally, running coaches and sports medicine providers may also work with patients to adjust gait and running technique. Running isn't inherently bad for your knees — in fact, there's evidence it could actually be beneficial for them, says Christian Barton, a knee pain and injury management expert at La Trobe University.

We've evolved to do it, and in fact the tissues in our knees — the cartilage and the muscles — will become stronger from doing activities like running," Dr Barton said. Research has found people who are non-runners have higher rates of osteoarthritis than people who are recreational runners. Interestingly, the trend reverses for people who run competitively. But this doesn't stack up with the experience of a lot of people who take up running and then wind up injured.

In both cases, problems occur when people don't give their bodies enough time to strengthen and adapt to the repetitive movement. The most common knee complaint among runners is somewhat creatively known as "runner's knee". The technical term for it is patellofemoral pain, that is, pain that's occurring because the patella kneecap and the femur thighbone aren't playing nicely together.

In a healthy knee, the kneecap slides smoothly in a groove at the end of the thighbone with each stride. But if your thighbone is twisting slightly because you're running with your knees turned in, for example, this can push the kneecap sideways so it can't move neatly in that groove. This band of fibrous connective tissue runs from the hip to the outside of the knee. With overuse or poor running form, it can tighten and cause pain by rubbing against the thighbone.

Plenty of runners and non-runners also notice crunching or popping sounds in their knees that might become more pronounced as they do more exercise. Don't let noisy knees stop you from exercising if the sound isn't accompanied by pain. The noise isn't inherently problematic, and there's anecdotal evidence it may actually decrease as you get stronger, Dr Barton said. If running is a form of exercise you want to do, then go for it — slowly, advised Melbourne-based running coach Melissa Vandewater.

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NHS Fitness Studio. Knee pain Knee pain, also called runner's knee, can have many causes, such as swelling under the kneecap. What does runner's knee feel like? What should I do about runner's knee? To help knee pain at home, Andy recommends applying ice to the knee and stretching.

To stretch the area, Andy recommends lying on your side with your bad leg on top. If the pain's severe or the knee's swollen, see a GP straight away. They can also recommend stretches or exercises to help you recover. Can I still run with a painful knee?

Achilles pain The achilles tendon is the tough, rubbery cord at the back of the ankle that links the muscle to the bone. Regular running can cause wear and tear to the tendon over time. What does achilles pain feel like? What should I do about achilles pain when I run? Can I still run with Achilles pain? Shin pain Shin pain occurs on the front of the leg, below the knee.

What does shin splints feel like? Runners are often aware of a dull pain in the shin, but carry on running. What should I do about shin pain? Can I still run with shin splints? Find out more about shin splints 4. Heel pain Pain or swelling in the heel or bottom of the foot can occur if you suddenly start doing a lot more running, run uphill, or your shoes are not supportive enough or are worn out. The medical name for heel pain is plantar fasciitis.