There are millions of runners worldwide. Logical, because it can be very nice to 'empty' your head after a long day at the office. Less pleasant is pain in the knees after running. The pain in and around the knee occurs in many runners - more often in women than in men - and is called runner's knee. A runner's knee is not immediately harmful and often disappears after a while. It is important to keep an eye on the pain. This should not worsen and hinder you in daily life. Our sports physio will explain everything about runner's knees.
What is runner's knee?
Runner's knee – also called runner's knee – is an injury to the outside of the knee. The pain usually occurs during or shortly after running and is caused by irritation of the iliotibial band (the plantar fascia) that runs over your knee. The symptoms can be temporary, but they can also recur if the underlying cause is not addressed.
Causes of knee pain after a run
There is no single specific cause for knee pain after running. There are several factors that can cause you to suffer from runner's knee. You may have only just discovered your love for this wonderful sport. You train too much and want to surpass yourself every training session. Very recognizable for many runners, but it can quickly result in knee pain.
It may also be that you have started exercising more in a short period, for example because you have a competition planned. Understandable, because you may want to finish first (and certainly not last), but a runner's knee is not beneficial to your running performance. Another risk factor is that you have not run for a while. You were sick or on vacation, and you didn't want to take your running clothes with you in the suitcase. If you immediately want to run again at your 'old' level after such a period, this can cause pain in the knees.
The pain often stems from a combination of factors. Common causes include:
- Overload: training too much, too fast, or too intensively without sufficient recovery time.
- Incorrect running technique: for example, an inward bend of the knee or a hard heel landing.
Bad shoes: insufficient cushioning or support for your running style.
Weakened muscles: especially the gluteal and thigh muscles, which stabilize your knees.
Stiff muscles: Too little warming up or stretching can lead to extra tension.
Irregular training: wanting to get back to your old level too quickly after a break.
Symptoms of a runner's knee
Do you recognize these complaints during or after running?
- Pain on the outside of the knee
- Burning or stinging sensation during or after walking
- Swelling or stiffness around the knee
- The pain decreases with rest, but returns with exertion
Do you have these symptoms? Then it is wise to have the cause investigated. Schedule an appointment today. an appointment in or come by during our free walk-in consultation.
Exercises and advice for runner's knee
There are various strength exercises that can help with runner's knee. It is important that your muscles become stronger and get the right rest. For example, run less often or stop running altogether if you feel a lot of pain in your knees after running. Sometimes not running for a few weeks can make runner's knee disappear. Try to exercise enough so that you stay fit. This way you can swim, walk or cycle quietly, this hardly puts any strain on your knees. Has the pain gone? Then build up your running very slowly, so that you don't have to hide your running shoes on your shoe rack again the same week.
Exercises for knee pain from running
Strong muscles around the knee help prevent future problems. Consider exercises such as:
- Squats (with good technique)
- Lunges
- Hip exercises
- Stability exercises with a balance board
Ask your physiotherapist which exercises are suitable for your situation.
Frequently Asked Questions about Knee Pain After Running
This is often caused by overexertion, incorrect shoes or running technique, or weakened muscles.
Rest, alternative movement, muscle strengthening exercises and advice from a physiotherapist often help well.
Build up your training gradually, wear good shoes, and work on muscle strength and technique.
Yes. A physiotherapist can help you with targeted exercises, technique correction, and guidance during recovery.
If the symptoms persist for more than two weeks, or if the pain keeps recurring, it's wise to consult a physiotherapist.
Physio will – literally – help you get back on track
If you continue to have pain in your knees after running, it is time for help from our sports physiotherapist. Bee sports physio Your knees will be examined and we will draw up a personal treatment plan for you. Depending on your complaints, appropriate therapies and exercises will be included in your plan. We will treat your runner's knee and help you prevent future runner's knee. Movement therapy may become part of your sports physio, so that you can improve your posture and motor skills. This way you can hit the road stronger in your most aerodynamic running outfit!
Feel free to register for your favorite running event
Whatever running goals you have – your first 5K, first half or even full marathon – we are happy to help you if your knees hurt after running. Register for your favorite running event in consultation with your sports physiotherapist. It is wise to set realistic goals for yourself. And, let's be honest, the atmosphere is always fantastic at every distance! Reason enough to stick to a gentle build-up. Make an appointment with us today physiotherapist in Tilburg by calling/apping to +31 (0)13 543 58 41 or sending an email to info@fysi.nl and get started with our sports physio.