Why Knee Pain Gets Worse When You Exercise And How To Ease It…
I was asked this question recently when I was at ‘Holywood Runners’ at Seapark doing a running injuries workshop.
“Gavin, I’ve been getting pain in my knees for a few weeks now when I’m running. I don’t think I’ve injured myself in any way, but I don’t know what I’ve done. It’s now starting to affect me when I go up and down stairs. I’m really loving the running here at the club, but I’m worried that I may have to stop running”
There’s a good chance that the same thing is happening to a number of runners at this time of year.
This time of year we see a number of people than ever in my clinic suffering with painful knees. The reason why? Because it’s around this time of year that people decide to be slightly less active due to the colder weather and reduced daylight hours. They tend to do fewer activities. Then when they find the time to do things like running and walking for longer distances, knee pain rears its ugly head!
And even if they’re used to running, people try to step it up and run a little longer than usual to make up for the times that they are missing out on.
The most likely thing going on here is called ‘runner’s knee’ – it’s got its nickname for an obvious and very unfortunate reason because it’s common among runners, and even those who are brand new to running.
Even if we run often, after a while the stress of running can cause irritation around the knee area. The resulting pain can be sharp and sudden, or irritating and dull. Sometimes it disappears when you’re running, only to return again afterwards.
The pain will generally feel worse when bending the knee, especially when walking or running downhill, or even something as simple as walking down a flight of stairs!
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So why do you feel pain in your knees?
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Think of it like this – each time you run and bend your knee, your knee cap rubs against your thigh muscle. If that thigh muscle is tight it starts to become sore. Think of rubbing your forearm continuously. The friction rubbing causes heat and eventually burning ache. It just gets sore. Well the same thing happens with your knees!
If you’re not used to running, OR, if you haven’t slowly built up how long you run for and how many times a week you choose to as well, then this is going to be a shock to your knees.
So, if the muscles around your knees are weak and tight, they’re not going to be able to support you through a run…
…And without strong and supple muscles to support your knee joints, (or just really tired and weak ones), you’re much more likely to suffer from aches and pains.
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So Gavin, what’s the solution?
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As this is a condition we see frequently at the clinic, we have lots of experience helping people with it.
It’s likely to be a simple case of stretching and strengthening the knee, hip and lower back muscles, to make them stronger and support you when you run – NOT, more running.
See, a lot of people think that exercising more is good for them, and it is to an extent, however, only if you’re doing the right type of exercises to benefit everything else you’re doing.
Doing the right type of exercises – stretches and specific
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strengthening exercises for the right muscles
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will mean your knees will be strong enough to walk and run for longer, with less pain at the end of the day.
You have to build a strong foundation first before doing more and to prevent any aches and pains suddenly creeping up on you which could put you out for a few weeks…
Want more tips and advice for knee pain? Visit my website here where you can pick up a copy of my free report instantly:
Knee Pain