Minimizing pain from running knee injuries

Changing the way you run, increasing exercises for your hip and core muscles, applying physical therapy... helps runner limit injuries and knee pain.

Running knee injuries, also known as patellar pain syndrome, are fairly common, accounting for about 17 percent of all visits, according to statistics from health care providers. People who practice sports such as running, jumping, football, and basketball often have a higher incidence than the other groups.

Explaining the cause of this syndrome, Dr. Kevin Vincent - Medical Director of the University of Florida Sports Performance Center said that when the muscles are weak and tight, it can cause the kneecap to be misaligned, rubbing. rub against the femur, causing pain and swelling in the knee.

And physical therapist Alice Holland (Portland, USA) said that the source of patellar pain syndrome is usually located above or below the knee joint. Accordingly, the hip and core muscles are designed to keep the pelvis and thighs in place as you move. But for some reason, these muscles are not working, causing the knee to turn inward, leading to a condition where the patella is out of alignment. In addition, the cause of knee pain can also stem from the position of the foot on the ground when running, or a weakening of the muscles responsible for stabilizing the shin and flexing the toes.

Knee pain when running. Photo: Freepik

People with patellar pain syndrome can minimize pain and limit injuries on the track if they apply some of the following notes:

Adjust running intensity

About a quarter of people diagnosed with running knee pain will give up running, but Dr Vincent says they can continue to pursue their favorite sport if the intensity is adjusted. For example, instead of running a maximum of 4 miles, a person with patellar pain syndrome should stop at 3 miles to avoid pain. In addition, it can be combined with orthotics for shoes to make the knee more comfortable.

Pay attention to your running posture

Changing running position also helps reduce knee pain, especially when combined with regular function-improving exercises. In particular, runners should perform shorter and faster runs to reduce pressure on the knees.

Increase hip and core strength

The types of exercises that strengthen the hip and core muscles are important in preventing knee injuries while running. Orthopedic surgeon Christopher Kaeding - Wexner Medical Center at Ohio State University (USA) said that "cross training" - performing activities other than jogging such as cycling or swimming, also has can be useful.

The rule of thumb when working out is to practice at an incremental pace, whether starting a new exercise or upgrading an existing program. Specifically, runners can increase their distance or running time by no more than 10% per week. Besides, each person should choose for themselves a good pair of shoes designed specifically for running.

Athletes participating in VnExpress Marathon Imperial Hue. Photo: VM

Medical experts recommend that mild cases of knee pain and swelling when running can be treated with ice, anti-inflammatory drugs such as ibuprofen or naproxen, and cutting back on activities that cause knee pain.

If the pain persists for three weeks or longer, and greatly interferes with running, see your doctor or physical therapist. After the exam, runners will be provided with a tailored exercise program to improve muscle function, especially in the core and hip areas. Maintaining a stretch that stretches the muscles in the buttocks, thighs, and calves can also improve bone alignment and reduce knee pain.

In cases where physical therapy is not effective, the doctor will recommend surgery to realign the kneecap or remove damaged tissue. Early treatment will result in a quicker recovery. If treatment is ignored, the knee cartilage is most likely to experience permanent damage.