Your knee has many joints. The tibiofemoral joint connects your thigh bone “femur” with your lower leg “tibia”. The patella, or kneecap, is a protective structure that connects to the femur and forms a patellofemoral joint. These joints are supported by a network of muscles, tendons, and ligaments that help the knee to flex, extend, and rotate through vital movements such as walking, running, kneeling, and lifting. When you start to feel knee pain, you can take steps to diagnose and treat the condition yourself.
Often, there is a muscle imbalance that can be managed with exercise or other simple changes. If the pain persists after a week or more of personal treatment, make an appointment with a physiotherapist or doctor for evaluation and treatment. Knee pain from running is so common in the event that the term (runner’s knee) has become a common way to describe several conditions that cause knee pain, and often pain near the front of the knee. Occasionally, a runner’s knee refers to patellofemoral pain syndrome where the back of the knee comes in contact with the thigh bone, causing knee pain and running.
But this term can also be applied to several injuries related to race. If your knees hurt while you are running, you are not alone. Severity in one or both of your knees is a common complaint among runners. While knee pain in runners is often ruled out as it is important to identify and treat the cause in order to reduce the risk of injury and chronic pain. If you have experienced knee pain during running, it is important to focus on the area that is most affected. Depending on the severity of your knee pain, you may need to see your doctor.
Knee pain should prevent you from running out or forcing you to stop running short. Although not very common, a knee brace can also be caused by excessive pressure on the knee during running. Small fluid-filled sacs, called bursa, are located near the joints, and can burn, causing pain. In the case of runners, this may be pes anserine bursitis, which is located within the knee, but lower between the trunk bone and the three muscle tendons within the knee. If you feel pain outside your knee, iliotibial band (IT) disease can be blamed.
Two main types of knee pain
The IT band is a stretch of fibers that extend from your hips to the knee on the outside of the leg and is supported by the bursa to function properly. Hip abduction is required for any activity that involves one of your legs being low. Two main types exist. Patella-Femoral syndrome occurs at the back of the knee cap while patellar tendons are felt below the knee. Running, walking and jumping can be the source of all these painful and debilitating conditions. Proper training and knee care can help prevent and control these conditions.
Female patella disease; it is a common cause of knee pain in runners. The female patella disease is called the runner’s knee. The pain is usually located directly behind the knee but may be located around the patella. Symptoms are described as severe and excruciating pain caused by squatting or walking on a ladder. Factors contributing to the development of patella femur disease include excessive hill run, excessive distance, calf tension in the calf, hammer, iliotibial band, and posterior quadricep, leg stiffness and central quadricep weakness.
Patellar Tendonitis; The part of the quadricep tendon that is inferior to the kneecap that connects to the shin bone is called the patella tendon. Inflammation of the patella tendon is called patellar tendonitis. The cause of patellar tendonitis includes frequent stress on the patellar tendon from jumping, running, walking or cycling. Symptoms include pain and tenderness directly below the knee. This pain can occur during and after exercise and can continue to interfere with the activities of daily life.
What are the symptoms of pain below knee after running?
The characteristic of a runner’s knee is pain, painful pain around or behind the knee, or patella, especially where it meets the lower part of the leg or vagina. You may feel pain when;
- ascending or descending stairs squatting
- sit down or stand up
- sit for a long time with the knee bent
Other symptoms include swelling and swelling or grinding in the knee. In the case of iliotibial band disease, the pain is more intense outside the knee. This is where the iliotibial band, which extends from the hip to the lower leg, connects with the tibia, or thick, inner bone of the lower leg.
What can causes pain below knee after running?
As we run, the kneecap, femur, and tibia all move, placing pressure on the kneecap. When too much load is placed on the knee, the tissues can burn and burn, Wilder says. It can also be caused by stiff muscles, poor running form, or a structural issue, such as an abnormal knee cap.
IT band disease is caused by misuse and tightening of the iliotibial band. Mayer says runners tend to experience tightness in the IT band because they often back and forth (as opposed to side by side), which causes friction where the IT band meets the knee, causing irritation and pain. Patellar tendinitis is caused by excessive or sudden increase in running distance or frequency. This puts extra stress on the patellar tendon, causing small tears that cause pain and inflammation. Having thin muscles or a hammer can also put strain on the patellar tendon.
Meniscus tears are usually caused by repeated use of menisci or by activities that involve distortion, such as when you suddenly stop during a run or quickly change direction. Each of your knees has two menisci one inside the knee and one outside the knee. A ruptured meniscus causes pain and inflammation around the knee which can make it difficult to extend the joint. A knee brace is done when one of the bursa in your knee burns because of a recurring problem, Wilder says. This is usually because the runner decides to increase their mileage or speed abruptly. Causes pain in the knee or just below the knee joint towards the inner side.
How can a runner’s knee pain be prevented?
Immunity is the best medicine for running wounds. The causes of these conditions are a sudden increase in the level of exercise, warm-up pre-activity and further training.
- Stay in shape; Make sure all your health and condition are good. If you are overweight, talk to your doctor about developing a weight loss plan.
- Stretching; Do a five minute warm up followed by stretching exercises before running or doing any activity that stresses the knee. Your doctor may recommend exercise to increase the flexibility of your knee and prevent itching.
- Slowly reduce training; Never suddenly increase the intensity of your exercise. Instead, make changes in your life.
Use proper running shoes. Buy quality shoes and good shock absorbers, and make sure they fit snugly and comfortably. Do not run in shoes that are too worn.
- Use the correct run form; Lay a firm foundation to prevent you from moving too far forward or backward, and keep your knees bent. Try to run on a smooth, smooth surface. Avoid running on concrete. Walk or run in a zigzag pattern while descending steeply.
How to treat pain below knee after running
You can provide a number of knee pain treatments and preventive measures from a description of the risk factors for developing a runner’s knee pain. First, it is important not to (muscle through) knee pain. Pain is a red flag being a bad thing. Pay attention and seek professional help. Many cases of knee pain and running can be corrected with conservative treatment. The doctor may recommend several knee stretches and exercises to strengthen and improve the flexibility of the vital leg muscles.
When a person returns to the race, it is important to stretch and warm up each time before running. The use of proper footwear to avoid knee pain is also important. This includes wearing shoes that are supportive and suitable for your foot and gait. Wearing a good amount of clothing for the weather is also important for preventing sore or hard muscles. The use of a knee brace for runners or a runner band can also provide additional support and increase circulation that can promote healing when a person returns to training.
Your doctor will change your treatment for a basic reason, but in most cases, a runner’s knee can be treated without surgery. Often, the first step in treatment is to practice Rice.
- Rest; As much as possible, try to avoid things that make it worse, such as running, squatting, lungs, or sitting and standing for long periods of time.
- Ice; To reduce pain and swelling, keep an ice pack or a pack of peas stored on the knee for up to 30 minutes at a time and avoid any fire to the knee.
- Compression; Tie your knee with a bandage or elastic sleeve to prevent swelling but not too tightly causing swelling below the knee.
- Elevation; Keep a pillow under your knee while sitting or lying down to prevent further swelling. When there is severe swelling, keep the leg raised above the knee and the knee above the heart rate.
2. Take NSAIDs, if needed, like ibuprofen or naproxen
These medications help with pain and swelling. But they can have side effects, such as a high risk of bleeding and ulcers. Use as directed on the label, unless your doctor says otherwise. One of the most important differences is the length of time they spend. Ibuprofen is considered a short-acting NSAID, with rapid onset of action.
Ibuprofen and naproxen are both non-steroidal anti-inflammatory drugs (NSAIDs). You can recognize them by their popular brand names: Advil (ibuprofen) and Aleve (naproxen). These drugs are similar in many ways, so you may even wonder if it matters which one you choose. Check out this comparison to get a better idea of what might be best for you. It is best for the treatment of acute pain and is the most effective NSAID for children. Ibuprofen tablets (such as Advil, Motrin) need to be given every four to six hours. Naproxen is considered to be long-lasting, and can be given twice a day. It has a slow effect and is best suited for the treatment of chronic conditions.
3. Practice stretching and strengthening
Supporting experts say that exercise can be the best way to treat osteoporosis without surgery, keep in mind that strong and flexible muscles can keep your knees healthy and prevent injury. Knee-strengthening exercises do not directly affect the knee, but strengthen the surrounding muscles. Strong muscles in the legs can help provide support for the knees. This support can reduce the pressure and strain on these joints, which can reduce pain and help a person become more active.
The following exercises can help strengthen the muscles around the knee. If a person experiences pain during this exercise, he should stop doing it and talk to a doctor. Anyone with severe knee pain should consult a physician before attempting to exercise.
It is best to get warm and light exercise before starting any knee strengthening exercises. Examples of gentle exercises include walking, cycling, and using a circular machine, all of which place less stress on the knees. This activity will help increase blood flow to the muscles and allow them to change more. Especially for your quadriceps muscles. Your doctor may recommend a physiotherapist to teach you what to do.
4. Try arch supports or orthotic for your shoes
They can help with the position of your feet. You can buy them at the store or get them in the usual way.
Benefits of Wearing Arch Support;
- Foot Pressure; The arch helps to help distribute the pressure, as the arch support is more rounded to your foot, helping to remove the base marks that are usually the heel and the ball. The arch supports the support evenly distributing that pressure by placing that pressure inside the arches of your feet against dropping all the pressure on the heel and the ball.
Insoles Feet Socks
- Arch helps provide support; Most people feel like a bow only supports the feet. The fact is that the feet are the basis of our entire body. If you lack support in the core, it can affect your entire body. This is why arch support is commonly used to help with knee, hip, and back reconciliation issues as well.
- Reduce or prevent pain; This is one of the main reasons why a person chooses to start wearing bow support as it is the most common medical treatment for many foot diseases. Many foot problems are solved by wearing well-fitting shoes and bow accessories. We will go into this in more detail later in the article.
Also arch helps protect your arches from damage. While most people choose to wear first aid based on injury, trauma, or inflammation; bow accessories can be very beneficial to help prevent injury to the arches of your feet. One of the most common issues is falling arches. Another common disease is plantar fasciitis which can often be prevented by wearing bow accessories. Finally, wearing a well-fitting support for your shoes and feet can help you in many ways.
5. massage therapy using a lacrosse ball
Using a massage ball is a way to reduce pain so that you can exercise through full motion. This is important to consider because, although you may feel a quick relief is not a permanent solution. It does not give myofascial, break adhesions, or fix anything. You allow the muscles for a while to do what it is supposed to do.
The key to getting the most out of using a massage ball is to use it at the right time. Spending a painful hour rolling foam is a waste of time. To get the most out of it you should use a massage ball as part of your warm-up. Crawling a little foam and grinding it between the heating sets or before running is a great way to reap all the benefits.
The real key to reducing knee pain and many other ailments is strength training. There are a few important tips to consider during strength exercises. You need to make sure that the loading is continuous through full motion. I know that sounds hard to make it easier it means, show heavier weight than you did before with good form. Lifting the same 20kg dumbbell a day-in-day-out will not give you the results you want.
If you are trying these techniques and your knee is still hurting, ask your doctor if you need to see a specialist, such as an orthopedic surgeon. It is rare, but you may need surgery for severe runners’ knee injuries. An orthopedic surgeon can remove or replace a damaged cartilage and, in extreme cases, adjust the position of your knee to shift stress through proper alignment.