Knee Pain from Running

By Jared Ernest Physical Therapist

Knee Pain from Running

Knee Pain from Running is our body’s response to something that’s not right within itself. Pain while running, especially when it alters your running pattern/ mechanics, needs to be addressed. Pain that lingers after rest and/ or that returns after taking a few days off needs to be checked. A trip to your doctor’s office, whether your primary care physician or orthopaedic doctor may be necessary to evaluate and address any injury that results from over training, sudden increase in mileage and/or faulty mechanics.

Here are some Running Tips to avoid Pain from Running

VOLUME of Running: Give yourself enough time! Running volume should increase at a slow pace over the course of 10-15 weeks to prepare your body for running 15K.

STRETCHING: Maintaining good lower body flexibility is essential to injury prevention. In addition, stretch following your training runs when your muscles are warmed up.

FOOTWEAR for Running: Make sure you are wearing proper shoes for your foot type. If you have high arches, you will need a cushioned shoe. If you have flat feet, you need a motion control shoe. Those in- between will do fine in a stability shoe.  To learn more, please read choosing the best shoe for running. 

PAIN From Running: Listen to your body! Expect some soreness in the first few weeks of training, but any type of sharp pain needs to be addressed by a professional.

CROSS TRAIN: Mix in a different kind of workout to your training program on off days. Ride a bike, swim, play basketball or another physical activity. This will build complementary muscle groups and give your running muscles a break.

REST: You need one to two days off per week to give your body time to recover.

FORM: Your upper body should be as relaxed as possible with a feeling of being pulled along by a string attached to bellybutton. Your feet should hit without crossing over the midline of your body.

Related Articles: Foot Inserts or Orthotics, RICE Protocol for Injuries and Injury Prevention for Runners.

 

JOI and JOI Rehab

JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.

You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.

To make appointments with JOI Rehab, please call 904-858-7045.