Many girls suffer from knee pain after running long distances because running helps you lose a lot of weight. So today, we'll tell you why this pain happens and how to treat and avoid it. But remember, if the pain gets worse, you should see a doctor as soon as possible. Fitness Garage works on raising awareness to prevent injuries and complications.
Basic knee anatomy:
The knee is made up of several joints, The tibiofibular joint connects the thigh bones to the bones in the shin (leg). These joints are supported by a big network of muscles and tendons that help them stretch and do various movements like running, walking, and kneeling, And when you feel knee pain, you should look for exercises and movements that help reduce the pain and improve the knee's condition. Here we tell you about the most common knee injuries.
First injury: side knee pain
You'll feel a sharp pain on the outer part of the knee, which is a common injury for people who run regularly. It's caused by inflammation in that outer knee area. This happens because of overtraining, too much load, or not warming up enough. Treatment involves stopping exercise, applying ice, or using some anti-inflammatory meds. Also, make sure to wear proper running shoes. If you train during recovery, avoid hills and run on flat surfaces.
You can prevent it by doing flexibility exercises 3 to 5 times a week, and keep doing some light workouts with light weights or no weights at all. You should also work on strengthening your hip muscles by:
- regularly doing strength exercises and increasing weights every now and then, like squats.
- doing flexibility exercises with a foam roller.
- Keep up with regular massage sessions.
Second injury: Runner's knee
You feel pain behind or around the knee. This is also medically called patellofemoral syndrome. Doing squats the wrong way is one of the causes. Sitting on a chair for a long time can also cause it. It can come from weak muscles or tight knee tendons, or from overdoing exercises for long periods., or bad walking habits.
To ease it, put cold compresses on for 30 minutes, use a compression bandage, or an arch support. These usually help reduce the pain a bit. During recovery, you should do stretching exercises. It’s best to keep doing these exercises along with running.
Can you run when you feel this pain?
You should rest if you have knee pain. And stop high-intensity workouts, while preferring to do some light exercises that don’t cause pain. Make sure you are fully recovered before going back to running and your normal exercise routine.
Injury three: Runner’s knee
This injury happens in the upper part of the leg. It’s common from overtraining and not just runners get it but many athletes who jump a lot. You might see some swelling where it hurts. Early on you only feel it while running, but later the pain can show with all your body movements.
The patellar tendon gets inflamed from repeated wrong use. The injury starts when the tendon weakens. If left untreated it can get worse with small tears. You should see a doctor right away for the right treatment plan. Don’t run until fully healed and keep doing exercises the doctor recommends.
Injury four: Meniscus tear
The meniscus is two pieces that absorb shock between thigh and shin bones. This tear happens if your foot suddenly changes direction while running. This injury is especially common among seniors. AndIt can happen That injury happens in the neck area, and you feel muscle stiffness.
Diagnosis is done by X-rays and MRI. Treatment depends on things like your age, activity level, and how you manage the case. Sometimes you might need surgery, or see a physical therapist, plus some light exercises.
Fifth injury: Bursitis
Bursitis is inflammation of a joint next to the knee, It’s also a sac filled with some fluid next to the knee, It presses on tendons and muscles. You’ll feel some swelling and pain when you press on it if injured. Then it gets hard to do easy things like climbing stairs. You need to take anti-inflammatory meds and some shots that help ease the pain.
Sixth injury: Baker’s cyst
This injury is known as swelling in the lower part of the knee, and you feel stiffness in the knee, and it results from osteoporosis. Prevention is by avoiding osteoporosis from the start, and those cysts must be removed before they burst.
If you feel any pain in your leg, try to see a doctor right away and avoid putting pressure on it. Always make sure you do exercises correctly, and you can get help from a Fitness Garage coach to do exercises that fit your level.
