I have had a recent influx of clients complaining of some kind of knee and lower leg pain as they grind through a rigorous marathon training program. From first-time marathoners to seasoned vets, they pound through miles and miles, week after week. Each person with a different routine and a different running style, but similar complaints of pain.
There are a hundred reasons out there to have pain with this type of training, but today I want to focus on one in particular. 80% of those clients complaining of knee pain have one thing in common - an increase in knee flexion (bending) as they swing their leg through and land on the ground. When I ask these clients to try and straighten their knees a “little bit more” or imagine slightly more heel strike, their symptoms decrease. Seeing this makes me think of a few possible contributers to the problem - 1) quadriceps weakness 2) hamstring tightness 3) poor hip control and gluteal weakness. Ok, you got me. That was 4. Big deal.Yes, there should be slight knee flexion as the leg swinging forward makes contact with the ground. But many runners have “just a little too much.” If you think about it, when your knee is slightly bent and you put all your weight on it (such as when your opposite leg is swinging through during a run), it feels little like a small squat. Now think about this through the course of a run. Short distances are not too much of an issue for most. When runners get to 5Ks and up, that’s when all the extra force adds up. It’s like doing mini squats for your entire run! No wonder your knee hurts.
The question is, how much is too much? That’s a tough one to answer because every person has a slightly different case. The simplest answer I can give is, if it hurts, then you have an issue.
Changing your running pattern may not be an option for many of you out there with this kind of pain. The best way to battle this is through strengthening and flexibility training. Increasing quad and gluteal strength is essential. The stronger your quads, the less knee flexion the body sinks into with stride. The better gluteal strength and hip control, the more efficiently the knees will perform. The more flexible your hamstrings, the less they will pull the knee into a flexed position.
Running is the easiest sport to get into. Unless you are a marathoner or frequent long distance runner, it is pretty inexpensive. You don’t need much equipment and you don’t need a team, or even an opponent. You don’t need much. However, as with all sports, you DO need to train. And not just train in running. You have to strengthen and cross train. It’s the only way to make you a more complete runner. A balanced running and strength training program is key for all runners because it is the only way to really prevent injuries.
If you or any one of your running buddies have aches and pains with your running or even if you need a injury or pattern screen, come see us atwww.jointventurespt.com. If you have any comments, comment away below or you can email me, Sancho, at sancho@jointventurespt.com. Happy trails!