Are you a runner who is becoming increasingly frustrated because your progress has plateaued due to agonizing knee pain?
Running is a great way to keep your body fit and your mind sharp.
However, it can also take a toll on your joints, particularly your knees. Knee pain after running is quite common and can be incredibly frustrating, just as you hit your runners high, you come crashing back down to earth because of agonizing knee pain.
If you're experiencing knee pain after running, don't despair, you're not alone.
In this blog post, we'll provide you with five tips to prevent knee pain after running, allowing you to keep running without pain or discomfort.
How Knee Pain After Running is Impacting Your Runs
Knee pain after running can significantly impact not just your runs but your life.
When you experience knee pain after running your life is put on hold. You have to sit at home and rest when all you want to do is get on with your life and plan for your next event.
Before visiting our clinic, we found that thousands of patients had simply been told to rest.
The problem with rest is that once your pain goes away and you begin to train again your knee pain returns.
Another impact on your lifestyle is the emotional cost of missing runs with friends or discussing your progress with those you admire. All of this gets pushed to the side when dealing with knee pain.
Knee pain can be costly too - you may miss work days and spend a lot of money on pain medication, injections, or any other treatments.
The proven tips below are designed to reduce the impact on your lifestyle.
Wear Proper Footwear
Wearing proper footwear is essential to preventing knee pain after running.
Invest in good shoes that fit well and provide enough support for your knees.
Running shoes that are too tight or too loose can cause knee pain after running.
It's also important to replace your shoes regularly, especially if you run often.
Incorporate Strength Training
Running alone doesn't strengthen all of the necessary muscles, which can lead to knee pain.
We appreciate how debilitating it can be as an active individual to take a break from your fitness entirely. That's why so many people choose our treatment techniques over others because we suggest an alternative physical activity rather than a break from it.
Incorporating strength training exercises, such as lunges and squats, can strengthen the muscles around your knees, reducing the risk of injury and pain.
Stretch Before and After Running
Stretching before and after running can help prevent knee pain.
Warm up with a few minutes of walking or light jogging, and stretch your quadriceps, hamstrings, and calf muscles to loosen them up.
After running, stretch to improve flexibility and reduce post-run muscle tension.
Stick to Flat Surfaces
Running on flat surfaces can reduce the strain on your knees, whereas running uphill or downhill can increase it.
Avoid running on uneven terrain or hard surfaces like concrete, which can also cause knee pain.
Try Low-Impact Exercises
If you're experiencing knee pain after running, try replacing some of your runs with low-impact exercises like swimming or cycling.
These exercises are easier on your knees while still providing a great workout.
You can also try strengthening exercises like yoga or Pilates, which can help improve your overall strength and flexibility.
We know you like to stay active, so incorporate these other exercise options that can help you stay active but rest your knees simultaneously. If you're experiencing persistent knee pain, it's essential to contact a professional physical therapist.
What If There Was A Permanent Solution To Your Knee Pain After Running?
While these tips are proven to be extremely effective at reducing your knee pain after running, they come at a cost. Not just literally, having to buy new shoes, or training gear for alternative exercises but also emotionally, your routine has been forever changed and in the back of your mind you will always be concerned about your knee pain returning.
If only there was a way to determine the root cause of your knee pain and address it at the source.
Well, there is!
Physical therapy is the answer!
At InTouch Therapy, we specialize in providing personalized physical therapy programs to help you overcome knee pain and get back to doing what you love—running! Our team of experienced therapists understands the unique challenges that runners face and is dedicated to helping you achieve optimal performance and pain-free movement.
That's why we have created our "Fit To Run" Assessment!
Say goodbye to temporary relief and hello to a lasting solution with our "Fit To Run" Assessment. This comprehensive evaluation is specifically designed so you can build trust with our team and discuss your options for treatment. Our expert therapists will create a customized treatment plan tailored to your individual needs to help you reach your running goals.
Find out why so many people come to us as their go-to place to discuss their knee pain after running!
Don't let knee pain hold you back from enjoying your passion.
Take the first step towards a pain-free future by scheduling your "Fit To Run" Assessment today.
Visit our website or call 441 238 6824 to book your appointment and unlock your full running potential!
Additional Free Resources To Find Relief From Your Knee Pain
Our Blog - 5 Causes Of Knee Pain & How To Fix It