Runner’s knee: frequent compaint among runners

Knee pain is a frequent complaint among runners, often stemming from an overuse injury known as patellofemoral pain syndrome, or “runner’s knee.” The repetitive impact of running, which can put a force of up to five times your body weight on your knees, irritates the cartilage beneath the kneecap. This can lead to a dull or sharp pain, which often worsens during runs, when going up or down stairs, or even after sitting for a long period. Other issues, such as iliotibial band (IT band) syndrome, also contribute to pain on the outside of the knee.

Is there a solution to our problem?

If you experience knee pain, the first and most important step is to rest (we wanted a solution, right? i don’t think not running and resting is a solution). Stop the activity that’s causing the pain (should i stop running or what?). Use the R.I.C.E. method: Rest (we know we will skip this one), Ice the area for 15-20 minutes every few hours (how should i ice my knees during my long runs ), use Compression (like a bandage – doable, or try kinesio taping, which might help a lot according to my experience), and Elevate your leg to reduce swelling. Over-the-counter anti-inflammatory medications like ibuprofen can help with pain and swelling (try e.g. ibuprofen gels). Once the initial pain subsides, incorporate gentle stretches and strengthening exercises for your quadriceps, hamstrings, and glutes to improve knee stability.

There is a way to preventing the knee pain!

Prevention is key to a pain-free running journey. Start by gradually increasing your mileage—the general rule is no more than a 10% increase per week. Strengthen the muscles that support your knees, especially your core, glutes, and hips, with exercises like squats, lunges, and clamshells. Invest in the right pair of running shoes that fit your foot type and replace them every 300-500 miles. Finally, always warm up with dynamic stretches before you run and cool down with static stretches afterward to maintain flexibility and reduce muscle tightness.