Knee pain is a frequent hurdle for many runners, often stemming from a condition known as Runner’s Knee or Chondromalacia Patella. If you’re dealing with this discomfort or worried about it, you’re not alone. Here, we answer some of the most common questions runners have about knee pain:
A. When you run, your knees absorb a lot of impact with each step, especially if you’re running on hard surfaces. Overtime, it leads to knee pain, especially if the muscles around your knees (mainly quadriceps, hamstrings, IT band and adductor magnus) aren’t strong enough to handle it. Regular stretching, strengthening, and mindful preparation are essential to prevent knee pain.
A. Yes, running surfaces can have a big impact on knee health. Hard surfaces like roads don’t absorb much shock, so your knees take on more stress. Softer surfaces—like mud paths, grass, or sand—are easier on your knees.
A. Proper running shoes provide cushioning and stability, which can make a big difference for knee health. If your shoes aren’t providing enough support, your knees may end up absorbing more impact than they should, leading to pain. Don’t hesitate investing in your shoes if you are into running.
A. Treadmills can strain the knees similarly to hard surfaces. Even with advanced features like shock absorption or silicon padding, treadmills may not absorb shock effectively, which can lead to knee strain.
A: Exercises for flexibility and strength in the ankles, thighs, glutes, and abs are essential for runners. Specifically, stretching the quadriceps—especially the rectus femoris—is highly beneficial. Techniques like the “heel-to-hip” stretch can be preventive against runner’s knee.
This article was published in 6th issue of Medical Yoga Times – New Delhi.
