Many of people across the world perform cardiovascular training routines that result in knee pain after running. This type of cardio training is easy to perform and provides numerous health benefits such as preventing heart problems and decreasing body fat percentages.
However, you can actually receive knee pain from running even at a moderate pace due to certain circumstances that can actually be avoided in most situations. You should always strive to prevent injuries before they ever occur, and there are symptoms you need to be aware of.
Knee Pain after Running Symptoms
If you feel pain under your knee cap during and after running then you may have what is known as runner’s knee, or patellofemoral knee pain, which makes up 20% of all running injuries.
You will begin to feel the pain slightly during your training session, and afterward it becomes increasingly severe enough to notice that it is not DOMS (delayed onset muscle soreness). Another symptom of runner’s knee to be aware of is swelling of the knee.
The anatomy of the knee is simple to understand when it comes to preventing knee pain after running. Your “knee cap” is known as the patella, and its location is underneath the patellar tendon.
The patella also connects to the most powerful muscle group known as your quadriceps, which means you have a lot of motion capable of taking place while running.
When you run your pelvis remains in place as your muscle tissues contract to place your body into motion, but when you have weak muscles your knee becomes more prone to injuries due to them causing your pelvis to “wobble”.
Another type of injury is known as a hyperextended knee, occurs when the knee becomes bent backwards. This commonly occurs when a person lands a jump wrong, but can also be caused by running since your feet absorb the force created from each step, which sends theMan running after using knee strengthening exercises energy upwards causing the injury to occur from improper running techniques. You can prevent this by practicing proper posture while running.
Knee Strengthening Exercises
Knee pain after running could be prevented by increasing the strength of your leg muscles as a whole. Increased strength in your legs is going to allow your pelvis to remain in balance and stabilized, which keeps your knee safer from injuries.
Knee strengthening exercises do not require you to stack on heavy amounts, and can actually be performed with bodyweight resistance if you choose to. However, it does not hurt to use a barbell, dumbbells, and resistance machines with moderate wait settings and higher amounts of repetitions.
You want to strengthen your hip abductors and allow them to recover properly in order for them to grow stronger properly. Never over train any muscle group to achieve benefits that assist another area of your body. You need time to increase knee strength, so ease into your strength training and perform all exercises properly.
Exercises to Consider for the Prevention of Knee Pain
Bulgarian Split Squats
Knee Pain after Running Conclusion
You should seek medical advice if you are experiencing pain that is increasing and/or swelling begins to occur. Always perform a proper warm-up and stretching routine prior to running to loosen up all your muscle tissues and a proper running schedule can see you on the way to completing that upcoming marathon.
Knee pain following a running workout is quite common and usually not a serious injury, but taking the following information given to you today allows you the ability to ensure that it never becomes serious.
Let’s go for a run!