Preventing runner's knee pain
Knee pain is one of the most common reasons people have to stop running. It is often caused by training load that has increased too quickly or by weak hip and thigh muscles. This guide helps you prevent the problem and recognise when you need to get it examined.
You will need
- A running diary or app
- A resistance band
- A stair or step board
- Good running shoes
- A cold pack
Steps
Identify the type of pain
Common types are pain around the kneecap, which gets worse on stairs and after sitting for a long time, and pain on the outer side of the knee. Swelling, locking or the knee giving way are not ordinary strain pain.
Check how fast your load has grown
Ease off, don't stop completely
Strengthen your hip muscles
Strengthen your thighs
Check your stride
Replace worn-out shoes
Return to running gradually
Seek treatment if needed
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