The Relationship Between Knee Pain and other Running Injuries

Knee pain is a common complaint among runners. It can be caused by a variety of factors, including overuse, improper running form, and structural issues. Unfortunately, knee pain can also lead to other running injuries, creating a vicious cycle that can be difficult to break. In this blog, we’ll explore the relationship between knee pain and other running injuries, and discuss strategies for avoiding or managing these issues.

The knee is a complex joint that can be subject to a great deal of stress during running. When knee pain occurs, it can cause compensatory changes in your running form, which can increase the risk of other injuries. For example, if you’re experiencing knee pain, you may alter your stride to put less pressure on your knees. This can cause other areas of your body, such as your hips, lower back, or feet, to be overworked and become injured.

One common running injury that can result from knee pain is IT band syndrome. The iliotibial (IT) band is a band of tissue that runs along the outside of the thigh and helps to stabilize the knee. When the IT band becomes tight, it can cause pain and inflammation, leading to IT band syndrome. This can be exacerbated by knee pain, which can cause changes in your running form that put extra stress on the IT band.

Another injury that is often related to knee pain is plantar fasciitis. This condition involves pain and inflammation in the fascia, a band of tissue that runs along the bottom of the foot and supports the arch. When the fascia becomes irritated, it can cause significant pain and limit mobility. This can be caused by knee pain, which can cause changes in your running form that put extra stress on the fascia.

Achilles tendonitis is another injury that can be related to knee pain. This condition involves pain and inflammation in the Achilles tendon, which is located in the back of the ankle and connects the calf muscle to the heel bone. When the tendon becomes irritated, it can cause pain and limit mobility. This can be caused by knee pain, due to changes in your running form that put extra stress on the Achilles tendon.

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In addition to these specific injuries, knee pain can also contribute to general overuse injuries. When you’re experiencing knee pain, you may alter your running form or adopt a limp, which can put extra stress on other areas of your body, increasing your risk of injury.

To avoid or manage knee pain and other running injuries, it’s important to address the underlying cause of your knee pain. This may involve addressing any structural issues, such as flat feet or overpronation, or improving your running form. Mobility and strengthening exercises can also help to reduce the risk of injury and alleviate knee pain.

Wearing proper shoes can also be helpful in preventing knee pain and other running injuries. Running shoes that offer adequate support and cushioning can help to absorb shock and reduce the stress on your knees, hips, and other areas of your body. It’s also important to gradually increase your mileage and intensity, and to allow for adequate rest and recovery between runs.

If you’re experiencing knee pain, it’s important to seek the advice of a healthcare provider. They can help to diagnose the cause of your pain and develop a treatment plan that’s tailored to your specific needs. Physical therapy, orthotics, and other treatments can also be helpful in managing knee pain and preventing other running injuries.

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How to alleviate knee pain with physiotherapy

Physiotherapy is a highly effective treatment option for runners with knee pain. Physiotherapists are trained healthcare professionals who specialize in diagnosing and treating musculoskeletal conditions, including knee pain. They can help you understand the root cause of your pain and develop a customized treatment plan to alleviate your symptoms and improve your overall function.

One of the primary benefits of physiotherapy for knee pain is the focus on correcting any imbalances or weaknesses in the muscles and joints that contribute to pain. Physiotherapists can identify specific areas of weakness or imbalance and develop an exercise program to strengthen those areas. This can help to alleviate knee pain and reduce the risk of further injury.

In addition to strengthening exercises, physiotherapy for knee pain can also include soft tissue mobilization and manual therapy. These techniques can help to reduce pain and improve range of motion in the knee joint. Physiotherapists may also use modalities such as ultrasound or electrical stimulation to help manage pain and reduce inflammation.

Another key component of physiotherapy for knee pain is education. Physiotherapists can educate you on proper running form and provide tips on how to modify your running style to reduce stress on your knees. They can also provide guidance on how to incorporate rest and recovery into your training regimen to reduce the risk of overuse injuries.

Physiotherapy can also help runners with knee pain return to running after an injury. Physiotherapists can develop a gradual return-to-running program, starting with low-impact activities and gradually building up to running. This allows you to safely and gradually build up your endurance and strength, reducing the risk of further injury.

If you’re experiencing knee pain and running, it’s important to seek the advice of a physiotherapist. They can help to diagnose the cause of your pain and develop a customized treatment plan to alleviate your symptoms and improve your overall function. Physiotherapy can be highly effective in managing knee pain and reducing the risk of further injury, allowing you to continue running and enjoy the many physical and mental benefits of this popular activity.

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Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

Is it okay to run with knee pain?

It is not recommended to run with knee pain. If you experience any pain or discomfort in your knee while running, it is best to stop and seek medical advice.

What are the worst exercises for knee pain?

The worst exercises are the ones that cause YOUR pain. Remember, there are no bad movements, just under prepared tissues. If a particular exercise is painful – it is likely due to poor form, or your tissues are not ready for that particular exercise and you need to build some base strength first. This is where we can help!! It is best to talk to a physical therapist about which exercises may be most appropriate for your particular situation.

What is the fastest way to relieve knee pain?

The best way to relieve knee pain is relative rest- if you have pain for greater than 24 hours after an activity, it is most likely too much. Applying ice periodically to the affected area can dampen pain as well. If your pain is keeping you awake at night you can talk to your Doctor or Pharmacist about Over-the-counter medications such as ibuprofen and acetaminophen to help with acute symptoms. Targeted mobility and strengthening exercises will help to reduce knee pain and improve overall joint function. An Assessment to get to the root cause of “YOUR” pain would be the best way forward.

About Cynthia Littlejohn

I graduated from Memorial University in 2006 with a Bachelor’s degree in Kinesiology (co-op) honors; and was a member of the women’s varsity volleyball team. I went on to complete my Masters in Science of Physiotherapy at McMaster University graduating in 2008. I have been working in private practice since that time. I founded Joint Therapy – Physio and Massage Clinic in 2013 – after selling this clinic I moved on to Dynamic Physiotherapy. My love for entrepreneurship pushed me to join forces with Amy O’Reilly Reg. PT and co- found Physio & Company in 2020- Our clinic won Best Physio Clinic In St. John’s in 2021 as voted by Community Votes St. John’s. We have 4 locations servicing St. John’s, Torbay, Bay Bulls and Placentia.

I have a strong interest in manual therapy and am fully certified Level 3 Manual and Manipulative Physiotherapist with the Canadian Orthopedic Division. Other areas of continuing education include acupuncture, Dry needling, advanced hip assessment and treatment, soft tissue release, athletic and postural taping, mulligan techniques, shoulder assessment and treatment as well as running analysis and running injury treatment and prevention.

I continue to be involved in the Volleyball and running community.

You can check out our website at www.physioandcompany.com

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

The Relationship Between Knee Pain and other Running Injuries