Knee pain holding you back?
Knee pain became a regular feature of my running journey. Rest and recuperation was not working for and I decided to tackle the issue once and for all. Along with seeking medical advice, these steps allowed me to overcome the debilitating pains. Rather than focusing on the knee itself, an holistic approach can see you overcome injury.
1. Glutes, glutes, glutes – It was a light bulb moment when I realised that your glute muscles are key to running. They stabilise your leg and as you get older become weaker so you have to focus on keeping them strong. The glutes also help posture, balance and co-ordination. If you over-pronate your knees will point inwards often leading to Illio-Tibial Band Syndrome (ITB) which I used to suffer from. During the Covid lockdown I became a disciple to Vlad Ixel’s ‘Strength for Runners’ videos on Youtube, check out this ‘Stronger Knees for Runners video https://youtu.be/3e8cwyMYc-8?si=wxm4sZNQFLy0o0nM . As well as providing bitesize exercises to fit around your training he explains the mechanics of the body to allow you to understand how your glute muscles are so key. The result is that my running form as improved dramatically.
2. Consistent Strength & Conditioning (S&C) – It is key to keep up a consistent S&C regime to keep the knees healthy. Small and regular exercises have an amazing compounding effect and serve as a good warm up or warm down.
3. Form – Aim to try and keep everything in a straight line when you run. Feet pointing inwards or outwards are a sometimes a sign that your body could be over compensating adding pressure to the knees.
4. Foot Strike – I often wince when I see foot striking, that is landing on your heel with a straight leg in front of you. Whilst some foot strikers are effecting runners, all that force going the body will have an effect. You can try concentrating on your feet landing underneath you with your mid foot striking the ground and knees bent. If you are concerned about your running form seek out the help of a professional.
5. Slow down – The faster you run the more likely you are to expose yourself to injury. People often get sucked into posting faster and faster times on Strava. In my experience time spent running is much more important than time taken.
6. Cadence – a great tip passed on to me is try and run as if you are wanting to be as quiet as possible. This naturally increases your cadence and the quicker your cadence the less pressure going through your body.
7. Shorter but more frequent run – targeting the same mileage per week but over more frequent but shorter runs have seen my injury issues reduce. The long run at the weekend was something that I found exposed me to injury and took me longer to recover from. Try running your intended weekend long run distance over three days back to back. You will be running on tired legs but I have found this is a good way to avoid injury.
8. Shoes – I am a convert to the barefoot running style of shoe. I use Altra running shoes (my favourite is the Lone Peak model). This aims to mimic a more natural foot position and whilst they take a bit of getting used to they have been revolutionary to me. Check out me review on the Altra Lone Peak in my blog.
9. Sports Massage – It hurts like hell but it gives your legs a great servicing!
10. Foam rolling – Foam rolling is a cost effective substitute for sports massage. By rolling you reduce tightness, muscle soreness, improve circulation and by rolling your quadriceps it can reduce pulling and pressure on the knee.
Always seek medical advice in the first instance.
