Every runner has heard from well-meaning, nonrunning friends and family that running can damage knees. This statement makes sense; running involves significant joint bending and pounding that could wreak havoc on delicate cartilage inside the knees, potentially fraying them out over time.
But there’s good news: with proper shoes and form, running doesn’t damage your knees, and most knee pain in runners can be alleviated through rest, ice packs, simple exercises or stretches.
Patellofemoral Pain Syndrome (PFPS)
Healthcare providers refer to pain beneath or around your kneecap (patella), commonly referred to as runner’s knee. Your patella fits smoothly into a groove at the end of your thigh bone (femur); when moving your knee, however, normally glides along smoothly within this groove – but when having PFPS your patella rubs against this groove and causes inflammation.
PFPS occurs when you place excessive strain on your knees, such as starting a new exercise regimen or increasing how often you run, jump, or squat. It can also occur if running shoes do not fit well or you have weak muscles surrounding your knee.
Prevent PFPS by purchasing appropriate running shoes, strengthening leg and knee muscles, performing foam rolling exercises and stretching. In addition, over-the-counter or prescription NSAIDs may help alleviate pain; surgery is rare with this condition but should it persists, consult with healthcare provider immediately.
Iliotibial Band Syndrome (ITBS)
This overuse injury occurs when your iliotibial band tightens too tightly, rubbing against the outside of your knee and causing pain on its outer side. It’s a common runner’s knee pain condition, typically occurring after increasing mileage. The pain typically manifests itself five minutes into running; usually subsiding when you finish workout; particularly noticeable if going down stairs or running on banked surfaces are added factors.
The IT band is a thick band of connective tissue stretching from your hip to the front of your knee. It serves as a stabilizer during exercise but may become irritated and painful with overuse, leading to symptoms like sharp pain or ache on the outside of your knee that increases and decreases with activity, especially running downhill or banked surfaces. You may also notice tenderness on its exterior when touched.
Anterior Cruciate Ligament (ACL) or Posterior Cruciate Ligament (PCL) Tear
Knee ligaments criss-cross to form an “X” at the center of your knee joint. Tearing these ligaments may occur if you suddenly stop or change direction quickly, land awkwardly, or have direct impact with your knee, often producing a popping noise and the feeling that your leg might give way from under you. Tearing also causes pain and swelling at the front of your knee.
Even with all these potential drawbacks, running is unlikely to cause major damage to knee cartilage. Your body adapts by strengthening muscles that support it.
Work with a sports medicine or orthopaedic specialist who can evaluate your feet and running mechanics, prescribe appropriate shoes, provide strengthening exercises and even offer other treatments such as extracorporeal shockwave therapy and acupuncture to protect your knees and help keep them running with less pain and stiffness.
Patellar Tendinitis
Patellar tendinitis, commonly referred to as jumper’s knee, is an overuse injury characterized by kneecap pain that results from overexertion of tendon tissue, typically after running stairs or downhill surfaces. Ice can help ease inflammation while nonsteroidal anti-inflammatory drugs may provide further relief; strength training exercises may also improve muscles that support your kneecaps and thus potentially help avoid future injuries.
Doctors can help provide an accurate diagnosis by performing a physical exam and applying pressure to your knee, testing range of motion and inquiring into its pain and symptoms. They may recommend an MRI or ultrasound, physical therapy bracing and injections as potential solutions – most runners’ knee injuries are manageable with treatment!
