Running With Knee Pain

One of the most common complaints amongst runners is knee pain. The myth that recreational running is bad for your knees has long ago been dispelled, but our knees do take on a lot of stress. So, it is essential that we do the extra work to keep us running healthy - a reasonable training plan, hydration and nutrition, strength training. 

If you are dealing with knee pain and continuing to run, there are a few things that can help keep you moving. Try these:

1. Cadence/Step rate - The number of steps that you take each minute that you run. If you check your smartwatch it usually tracks it for you. Or, count the number of steps you take on one side for 20 seconds during an easy pace run outdoors and multiply that by 6. If your cadence is below 165 then you can likely benefit from increasing it. A 5%-10% increase in cadence can decrease the forces across your knee by 15%-20%! So, try running with a shorter stride but maintaining the same pace.
2. Incline - When we rehab runners dealing with knee pain, we often return to running on a slight incline. Set a treadmill at 3% incline (or up to 5% if you are brave) and try running a very easy pace. This sends more of the work to the back of your leg and hip rather than across your knee. 
3. Strength exercises - Your quadriceps (muscle on the front of your thigh) takes on somewhere around 4-6 times your bodyweight with each step when you run! Specific exercises to strengthen this muscle group as well as your lateral hip muscles (which take on 2-3 times your bodyweight with each step) can help your knee with this.   

Are you dealing with knee pain? Or just need some advice about your running? Call us at 225-577-6290 or schedule a free consultation. Happy running!