Knee pain after running commonly related to patellofemoral knee pain. In this condition, the knee cap moves to far after running. Sometimes this knee pain also related with tilting or rotating of the knee cap too. Usually the pain may not appear after the running activity, this because the development of the inflammation getting worse after running. The lateral quad muscles are usually linked with this condition and may tighten up after a run, resulting in a further lateral pull on the knee cap.
There are several simple tips to avoid knee pain after running. These simple exercises help knee joints get ready to do its job during running.
Tips to stay away from knee pain after running
1. Stretch the calves before running. This stretching will help you to avoid injury on the knee. Always lifting your heels toward your pelvis to activate the hamstring rather than propelling yourself forward by pushing off with your feet, which activates the calves.
2. To avoid runner’s knee, do several times of wall sits. This technique will strengthen the quads. Combine the exercise with cycling also will help you to avoid runner’s knee.
3. Running downhill can make the pain worse, so if your knees are troubling you, slowly build your hill work. Strengthening the stabilizing muscles on the sides of the pelvis helps too. Try side stepping squats with a theraband around your ankles for added resistance to kick these supportive muscles into high gear and help protect your knees.
4. A combination of stretching and strengthening are good combination to avoid knee pain after running. Bending your knee when stretching your calf will help focus the lengthening on the soleus. Here’s a standing soleus stretch, or you can try a seated foot stretch too.
For strengthening, add some toe scrunches into your daily routine. You might feel like a cat pawing the floor as you literally scrunch your toes, pulling them back toward your heel, but it takes less than a minute to do 50 reps and is really worth your time.