Without a doubt one of the most common injuries experienced by runners is patellofemoral pain - or more affectionately known as runners knee. It can really hinder performance and cause training setbacks. Often the pain is felt under the kneecap or slightly above or below the kneecap. The pain is usually worse when running up/downhill or with stairs.
Preventing Knee Pain While Running:
A lot of this type of pain can result from mobility or motor control issues in the hips and lower back. Muscle tightness and muscle imbalance in these areas affect the way in which the knee is loaded during running so if you aren’t loading the knee properly and you’re trying to increase your training volume, you may run into problems. There are a series of running specific pilates strengthening exercises that work restore mobility and balance to these areas.
The key here is to listen to your body. If you start to pull up a bit sore or pull up particularly tight in certain areas after a run, that’s the time to go and get yourself check out. If you push through and wait for an actual injury to occur you could be facing some time off training. Prevention is always better than a cure.
Maintenance is crucial:
Here’s where your foam roller and trigger point ball can be your best friend and save you hundreds of dollars worth of physio appointments. If you’re serious about your running and haven’t invested in either or both of these items then you’re really missing out. Being consistent with your foam roller on your ITB, lateral quads and calves as well as using your trigger point ball to release your gluteal muscles and TFL (muscle at the front of your hip) will keep you nimble and feeling like a gazelle as you bound along.
Do you have knee pain when running? Or are you a runner, and wanting avoid potential knee pain in the future? Book in to see one of our physio's today, and they'll get you running your best! Book online here, or call us on (08) 9448 2994.