Runner's knee — pain around the kneecap, especially when walking down stairs — is no fun at all and can really put a damper on your exercise routine. There are several things you can do to help prevent runner's knee from happening, such as:
- Take time to get your body in good condition before performing activities that stress the knees.
- Try to lose weight. Being overweight puts additional stress on the knees.
- Always warm up and stretch your legs before you exercise. Remember to stretch after your workout, as well.
- Increase activity gradually. Trying to do too much before your body is conditioned for it can cause injury.
- Wear supportive running shoes that absorb shock well. Try to run on somewhat softer surfaces. Check out On the Surface of Things: Where to Run.
- Practice good form when running, leaning slightly forward and keeping your knees bent.
Urban Decay
Antik Batik
Yves Saint Laurent
Hey Fit - thanks for the tips! Is it the same thing as Bursitis?
1I have issues with this.
Thanks for the tips!
2A running coach also told me to start doing weight training or resistance exercises using all the leg muscles. What can happen is that when you only run, some leg muscles can over build than others so you create muscle inbalance which can lead to things like runner's knee (I have this problem too). The weight training can help bring back muscle balance in the legs.
Also, make sure you're wearing the right shoes for your running style. If you want to get serious about running, shoes are vital. Time to consult a running shoe pro.
3Yeah, this is chronic for me in both knees. (Or maybe it's jumper's knee; whichever -- it hurts.) I've been doing physical therapy on my knees for two and a half years now and probably always will. Ugh.
4I have a slight knee problem every time I jog and DON'T do yoga after, so I do my regular yoga routine after my jog on yoga days and I do a quick flow through of yoga on my weights days. My knee tends to hurt a little every time I go my weekly Disneyland trips, though. =/
5I hate this...especially after my 5 mile runs, the next day my knees feel like crap.
6Thanks for the tips, Fit!
7I had a bout of this when I increased my mileage from 7 miles a day to 12...WAY TOO QUICKLY!! Once I got better shoes and did some cross-training, the pain got a lot better.
8What about this feeling but in your ankles? If I try to even jog, all of sudden my ankle pain is so bad I stop abruptly and have to limp a while. Same with going down stairs.
9"try to lose weight" is pretty unhelpful, since i imagine that's what many people are trying to do by running!
10I agree with n00dledancer!
I run on a treadmill to keep things springy and have decent running shoes but I don't know about how my foot pronates yet(??) so I don't get the really specialized ones.
11Ouch...
12I occasionally get "stair knee."
13I have struggled with runner's knee and after consulting various sources I have found a few suggestions that have helped ease this ailment.
1. The most helpful thing for me has been to do yoga. The deep stretching and all-over body strengthening help to correct some of the imbalances in the body caused by running. Take time to find a qualified teacher, preferably one who specializes in working with injured students. A good teacher will encourage you to honor your body, stop if you feel pain, and not push your body beyond the limits of what it can do.
2. The next most important thing is to strengthen the muscles that support the knee. Running over-develops the hamstrings so it is important for runners to strengthen the quads, adductors, and abductors. Some easy exercises are squats, walking lunges, and inner and outer leg lifts. When doing squats and lunges make sure your knee does not come forward of your ankle. Finally,
3. I have found that taking fish oil supplements is helpful as well. Fish oil is a natural anti-inflammatory and lubricates the joints in addition to promoting heart health. It's a win-win!
4. Stay hydrated!!! Dehydration contributes to joint problems, as joints need to be well-lubricated to work properly.
5. Increase the duration or intensity of your workouts gradually. The standard rule is by no more than 10% per week. If you begin to feel soreness it's time to scale back a bit. If your knees ache from running, try switching to swimming or using the elliptical trainer to stay in shape while your knee heals.
14Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.