The short version:
If you get knee pain from running, do these three exercises. They address:
- The most common FLEXIBILITY issue
- The most common CONTROL issue
- And the most common WEAKNESS that causes knee pain in Runners.
We have included the most common exercises that will help. However, since every person is unique, if your pain persists longer than 2 weeks, an assessment by a Physio is strongly recommended. As well as identifying your unique flaws in flexibility, control and strength for more specific exercises, we'll analyse and correct your:
- Running load
- Running technique
- Shoes, and;
- Running surface.
DM us for further information and appointment times! We provide Free Initial Assessments and recommendations, so you have total peace of mind that you've come to the right place! ��
If you don't live near our clinic, we can do online consults too! Just ask.
For those that like the detail:
Running is an excellent form of exercise. With so many gyms closed, thousands of people are turning to running to get or stay fit.
Unfortunately, what we are seeing in our clinic is an increase in running injuries. This is because steep increases in running distance (like many of us are doing) exposes underlying flaws in flexibility, control and strength.
One of the most common knee injuries from running is Patellofemoral pain syndrome (PFPS). PFPS is knee pain originating from the joint between the patella (knee cap) and femur (thigh bone) and occurs due to an increase in stress in this joint.
To treat this problem, you need to decrease the stress in the joint. The first and most obvious way to do this is by pulling back on how far you're running. You shouldn't rest entirely, because while your pain will go away, you'll get weaker from not running, and the pain will return when you start running again. Sometimes sooner! So rather than totally rest, start by decreasing your k's by 25%. Once your pain settles, slowly increase your k's again by 10% each week.
As well as decreasing k's, there are other ways to reduce stress on your knee to fix your pain. These include:
- Loosening tight muscles that put pressure on your knee
- Improving movement of the knee through changes in running technique or control exercises
- Strengthening the knee so that it can handle the stresses of running without breaking down.
- Changing shoes or the surface you're running on.
Call us on 9818 5454 for a free assessment or book online at BOOK NOW.