Should i continue running with knee pain

Sure, rest may fix your pain, but only through running can you develop the tissue durability required to handle intensive training. Research has shown that heavy isometric muscle contractions effectively reduce pain through an effect known as descending analgesia. Contract your quadriceps and try to press the towel into the floor with the back of your knee.

Hold the contraction for seconds and relax. Repeat 10 times. Doing so will not only help you overcome an existing case of PFPS but also greatly reduce the likelihood of future recurrence. Research has shown that PFPS sufferers tend to be weak in certain important stabilizing muscles — in particular, the hip abductors and hip external rotators.

Studies have also demonstrated a link between particular biomechanical patterns — including hip adduction aka knock knees , internal rotation of the thigh, and lateral tilting of the pelvis — and PFPS. Fortunately, all of these issues are fixable. The solution to weak stabilizing muscles is, of course, strength training. IT band syndrome usually resolves in a few weeks, Mayer says.

However, if pain persists see a doctor as IT band syndrome can sometimes become chronic, requiring a month or two of rehabilitation. Patellar tendinitis , also known as jumper's knee, is another common running injury.

Where it hurts: Patellar tendinitis causes pain below the knee in the patellar tendon which connects the kneecap and shin. This tendon is what allows you to fully extend your knee. What causes it: Patellar tendinitis is caused by overuse or suddenly increasing running distance or frequency.

This places additional stress on the patellar tendon, causing tiny tears that result in pain and inflammation. Having tight quad muscles or hamstrings can also put added strain on the patellar tendon. How to treat it: Wilder says the best way to treat patellar tendinitis is by taking a break, icing the affected area, and strengthening and stretching your thigh muscles.

Flexibility and strengthening exercises can also stimulate tissue healing, Wilder says. It's also helpful to wear a patella brace to reduce the load on the tendon. A meniscus tear is an injury in the piece of cartilage that sits between your shinbone and thighbone. Where it hurts: Each of your knees has two menisci — one on the inside of the knee and one on the outside of the knee.

A torn meniscus causes pain and inflammation around the knee which can make it hard to fully extend the joint. What causes it: Meniscus tears are usually caused by repetitive use of the menisci or by activities that involve twisting, like when you stop suddenly while running or quickly change directions.

How to treat it: Stop running for a short period of time while the injury heals, Mayer says. The technical term for it is patellofemoral pain, that is, pain that's occurring because the patella kneecap and the femur thighbone aren't playing nicely together. In a healthy knee, the kneecap slides smoothly in a groove at the end of the thighbone with each stride.

But if your thighbone is twisting slightly because you're running with your knees turned in, for example, this can push the kneecap sideways so it can't move neatly in that groove. This band of fibrous connective tissue runs from the hip to the outside of the knee. With overuse or poor running form, it can tighten and cause pain by rubbing against the thighbone.

Plenty of runners and non-runners also notice crunching or popping sounds in their knees that might become more pronounced as they do more exercise. Don't let noisy knees stop you from exercising if the sound isn't accompanied by pain. The noise isn't inherently problematic, and there's anecdotal evidence it may actually decrease as you get stronger, Dr Barton said.

If running is a form of exercise you want to do, then go for it — slowly, advised Melbourne-based running coach Melissa Vandewater. What's more, we all want to run further and faster, but Ms Vandewater urged training one thing at a time. Building up strength in the body parts most involved in running was also important, Ms Vandewater said. She advised strengthening the legs with lunges, and by practising squats until you're able to do a single-leg squat.

Core strength was also important for keeping the middle of the body strong during a run, she said. Plank exercises, and Pilates-style movements that emphasise keeping the hips aligned can help with this.

If you're not sure how to get started, look for a good sports physiotherapist or running coach for advice — you don't have to be a pro athlete for these experts to be helpful. And both Ms Vandewater and Dr Barton said taking a step back from training if you start having niggles was the best way to ensure a long, healthy running career.

The take-home message for otherwise healthy people was not being put off by misleading messages about running, Dr Barton said. The rate of OA increases if you are sedentary or if you are a high-volume high intensity runner more than 57 miles per week , compared with regular recreational running. The beneficial effects of running on general health are well established and include improved cardiovascular health, diabetic control, mental health, bone mineral density, reduced weight, potential increases in pain threshold, and balance.

What measures can I take to protect my knees? Wear appropriate, good quality running shoes. Increase distance gradually particularly if you are a new runner.

Make sure you have sufficient recovery time between runs — avoid running on consecutive days space runs even further apart if necessary. Include focused strength training and flexibility in your exercise schedule. Cross train — throw in some cycling and Pilates. Maintain good general health — good nutrition, sufficient sleep, a BMI between How can a physiotherapist help me?

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