A Doctor of Physical Therapy keeping runners of all shapes and sizes injury free. Running Tips, home workouts, & rehab. Strength and Injury Prevention for Runners
How to Manage Knee Pain During and After Running
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Hey there Reader I know how frustrating it can be when knee pain slows you down or keeps you from doing what you love. Knee pain is one of the most common issues runners face, but it doesn’t have to stop you in your tracks. Whether you’re dealing with runner’s knee, IT band syndrome, or general knee discomfort, there are steps you can take to manage and even prevent knee pain. Here’s what you can do to manage knee pain both during and after your runs: 1. Check Your Running FormYour running mechanics play a huge role in the strain placed on your knees. Small adjustments to your form can reduce stress on your joints. Focus on: - Maintaining a slight forward lean from your hips, not your waist. - Avoiding over-striding, which can increase impact on your knees. - Keeping your cadence (steps per minute) higher to promote efficient movement and reduce knee strain. 2. Strengthen Your Lower BodyWeakness in the hips, glutes, and quads can contribute to knee pain by causing poor alignment and increased load on your knees. Incorporate these exercises into your routine to help support and stabilize your knees: - Clamshells to strengthen your glutes. - Single-leg squats to improve balance and quad strength. - Step-ups to target your hips and quads. These exercises are crucial for building stability and reducing knee pain long-term. 3. Incorporate Mobility WorkTight muscles, especially in the hips and IT band, can pull on your knees and cause discomfort. Focus on foam rolling and stretching the following areas: - IT band - Quads - Hamstrings - Calves A well-rounded mobility routine helps improve joint alignment and movement, taking the pressure off your knees during your runs.
4. Pace YourselfOverdoing it with too many miles or intensity increases the strain on your knees. If you’re dealing with knee pain, ease back on the intensity or distance and gradually rebuild. Always make sure to listen to your body—if your knees are giving you signals to slow down, respect those signs. If you’re experiencing persistent knee pain that doesn’t improve with these strategies, it’s time to get it checked out. As a physical therapist, I can help you identify the root cause of your pain and develop a personalized plan to get you back to running pain-free. For more tailored tips and injury prevention strategies, don’t hesitate to reach out or schedule a consultation. And if you haven’t already, check out my weekly runner’s prehab email program for regular exercises and drills designed to keep you running strong and pain-free. Until next time, keep moving forward—one healthy step at a time! P.S. – If you know a fellow runner struggling with knee pain, feel free to share this newsletter with them! They’ll thank you later.
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Hope you had a great time and found something useful! I'm here to help! Keep Running! Doc Abby Helping you stay injury free and on the road (or trail) running! |
The Runner Doc
A Doctor of Physical Therapy keeping runners of all shapes and sizes injury free. Running Tips, home workouts, & rehab. Strength and Injury Prevention for Runners
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