Knee Pain

What’s Included?

  • 2 Common reasons for knee pain

Patellofemoral Pain (Runner’s Knee)

Quick Info:

  • Impacts kneecap and thigh bone
  • Feel pain at the front of the knee & is more widespread pain vs. one specific spot
  • Can become worse when you finish a run, going up or down stairs, sitting or squatting for long periods of time with knees bent
  • Becomes aggravated during longer runs or when your quads/supporting muscles become too tired to support proper form

What To Do:

  • Exercises that target the knee, hips, and especially the quads
  • Reduce mileage when pain arises
  • Reduce amount of impact (speed work) in our runs
  • Strength train and cross-train with activities that don’t aggravate the knee
  • Strengthen the muscles above the patella (quads, glutes, hips, and hamstrings) for better support of the kneecap

Exercises


Iliotibial Band Syndrome (IT BAND)

Quick Info:

  • Pain on the outside of the knee – can be sharp or aching
  • Stairs and steep inclines can often aggravate it, especially downstairs
  • Pain can sometimes spread towards hip
  • Usually comes on when you begin running or activities & stops once you’re finished
  • When you run, your IT band stores & releases energy, like a rubber band.
  • Often caused by weakness or lack of control in glutes, thighs, hips & hip abductors, and quads
  • Can be caused by the knee drifting inwards upon landing or from increasing the amount or type of movement too quickly.

What To Do:

  • Determine what the cause may be (whether it’s the IT band feeling tight, weak glute & leg muscles, or poor form with the feet rolling inwards/drifting inwards upon impact)
  • Focus on form & mechanics
  • Strengthen the leg & glute muscles
  • Strengthen the core & abdominal muscles for better form
  • Foam roll the IT band if & when tightness is occurring
  • Try motion-control shoes

Exercises


Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach

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