How To Prevent Knee Pain When Running
How to prevent knee pain? What is the best painkiller for knee pain? How to get rid of knee pain fast? Frustrated with niggling knee pain when running, and not able to perform at your best in your chosen sport because of stiffness, tightness or discomfort in and around your knee?
It doesn’t have to be that way.
You can prevent knee pain when running – hundreds of our patients are proof of that, so this New Year, stop knee pain when running, get back to playing your best, and enjoy your workouts again!
Why Do I Have Knee Pain When Running?
Patellofemoral Pain Syndrome or Runner’s Knee is a dull pain around the front of the knee.
It may be caused by a structural defect where you have imbalances in the supporting muscles of your knee. It can also be caused by a certain way of walking or running which means your knee is out of alignment, and the force from walking or running puts too much stress on the knee joint.
Often people try to address the knee pain directly but fail to fix the root cause which could be your walking or running pattern.
One of the services you can choose at our clinics is a Free Running Evaluation, which allows you to get an expert analysis of your running pattern so you can discover how to get rid of knee pain when running and improve your performance.
Should I Run With Knee Pain?
If you have knee pain, the safest advice is to avoid running – at least until you speak to a medical professional.
We know that keeping active is more than just a way to keep fit, it’s something that you love…
But if you run or play sports with knee pain, you might be turning a minor problem that’s currently an annoying niggle into a major injury that requires surgery.
If you choose to push through the pain, it may result in a long time stuck on the treatment table, and on the sidelines – and we know that’s the last thing you want to do.
How To Prevent Knee Pain When Running
Knee pain can be a complex issue, however here are 5 ways that help runners prevent knee pain. To find out exactly how to prevent your knee pain, our team is ready and waiting to speak to you!
Wear The Right Shoes and Insoles
Make sure your running shoes and insoles fit correctly, are supportive, and provide adequate cushioning and shock absorption. Look for shoes with extra cushioning and stability features to reduce the impact on your knees while running.
Custom orthotic insoles can be a really powerful way to reduce knee pain, as well as other issues such as foot, ankle and hip pain.
Strengthen Muscles That Support Your Knee
Strengthening the muscles around your knees can help prevent knee pain when running. Focus on strengthening your quadriceps and hip muscles, as well as your core, to prevent knee pain.
Warm Up Before Running
Make sure you warm up properly before running to prevent knee pain. Make sure to stretch your quads, hamstrings, calves, and hips before running to prevent injuries.
Avoid Running On Hard Surfaces
Running on hard surfaces such as concrete can put extra pressure and stress on your knees when running. Try to run on grass, dirt, or other softer surfaces instead.
Do Overdo It
Listen to your body and don’t push yourself too hard. Increase your running mileage slowly and give your body enough time to rest and recover.
Following these simple tips can help prevent knee pain when running and keep you running safely and comfortably.
Get Expert Help For Your Knee Pain When Running
If you’re struggling with knee pain when running, and it’s lasted more than a week, it’s becoming more frequent or painful, then our advice would be to get help from knee pain specialists who work with athletes and active people through specialist sports performance programs like ours.
At PREP Performance Center in Chicago, we are able to provide natural knee pain relief, whilst helping you get faster, fitter, and stronger when running, and playing sports.
To speak to a member of our team and find out how we can treat knee pain when you run, arrange a Free Running Evaluation.
But hurry, demand at our clinic is extremely high, so contact us today to arrange your Free Running Evaluation or call us on (773) 609-1847.
Other Free Resources To Prevent and Treat Sports Injuries
Read Our Blog – How To Prevent Sports Injuries – 5 Proven Strategies
Read Our Blog – 6 Best Exercises To Eliminate Your Knee Pain
Follow Us On Social Media – Prep Performance Center Facebook, Prep Performance Center Twitter and Prep Performance Center YouTube
How To Prevent Sports Injuries – 5 Proven Strategies
Want to discover how to prevent sports injuries so you can keep training, play for longer and perform better in big games?
Then keep reading!
Injuries in sport are very common – with some athletes more susceptible than others.
Whether it’s due to muscles being overworked, an impact injury or poor technique, sports injuries impact nearly all athletes at some point.
In basketball, ankles and knees are often the body parts that get injured the most.
With lots of running, changes of direction and jumping, it’s easy to see why ankles and knees struggle to cope.
Wrist, hands and fingers can also suffer due to repetitive strain or accidents when catching the ball.
In baseball, the shoulders, elbows and wrists usually pick up injuries.
In football, the knees are one of the most common areas for sports injuries, but due to the high impact contact, trauma injuries can appear almost anywhere.
Whilst sports injuries are common, there are things that can be done to prevent them happening…
How To Prevent Sports Injuries
Preventing injuries in sport means that you aren’t missing practice, and you aren’t stuck on the sideline during big games. Here are 5 proven ways to prevent sports injuries.
Warm Up Properly Before Playing Sport
We’ve all seen our favourite athletes warming up prior to a game, and you should be too.
Warming up before playing sports prepares your muscles, tendons, ligaments and joints for action and reduces the risk of injury.
Warm ups should also be tailored to your specific issues, and address weaknesses, tight muscles and vulnerable areas that have been a problem for you in the past.
Smart Programming And Enough Recovery
A lack of sleep, poor nutrition and inadequate recovery between practice, games and events is a recipe for disaster and can mean small niggling injuries become bigger problems over time which leave you injured for months, and in some cases, end careers.
Gradually increasing your training over time, and planning in enough rest is crucial to avoiding sports injury.
Use The Right Equipment
Protective equipment such as a helmet, or the right footwear can prevent injuries.
If you already have the right equipment for your sport – great!
But is it in a good condition, or is it worn out and needs replacing?
By making sure you have the right equipment, you are protecting your body from impact, and supporting it during repetitive movements.
Improve Your Technique
Poor technique can really flare up injuries in sport.
So, if you notice that your injuries happen after certain actions, such as an overhead shot during a tennis game, your technique may be to blame.
Getting coaching from an expert in your sport can help you spot the flaws in your technique which will not only improve your game – but also reduce your chances of injuries when playing sport.
Treat Sports Injuries As They Happen
Treating sports injuries when they first appear is the best way to stop them in the long term.
If you’re struggling with muscle tightness, joint pain or discomfort when moving, visit a clinic with sports injury specialists and specialist sports performance programs like ours.
At PREP Performance Center, we are able to provide a variety of sport performance and injury prevention services which will not just get you out of pain, but performing at your best.
To speak to a member of our team and find out how we can help prevent, and recover faster from your sports injuries, arrange a Peak Performance Assessment.
In this assessment, you can discover how to prevent sports injuries, whilst improving your speed, power, strength and overall sports performance. But hurry, demand at our clinic is extremely high, so contact us today to arrange your Peak Performance Assessment or call us on (773) 609-1847.
Other Free Resources To Prevent and Treat Sports Injuries
- Read Our Blog – Multi-Sport Athletics and Why You Should Be Involved
- Read Our Blog – 6 Best Exercises To Eliminate Your Knee Pain
- Read Our Blog – 6 Exercises Youth Soccer Players Should Do Before Practice
- Follow Us On Social Media – Prep Performance Center Facebook, Prep Performance Center Twitter and Prep Performance Center YouTube
Top 10 Ways to Improve Knee Extension
After ACL-R Surgery
Knee Extension – After ACL surgery, rehab can be a slow, painful process – but it doesn’t have to be!
A big part of ACL surgery rehab is improving your knee flexion (bending your knee) and knee extension (straightening your knee).
However, if you properly warm your knee up, these 10 simple steps for improving your knee extension or helping you strengthen your knee better should be easy to complete. See related article by Mayo Clinic.
Please note that all of these exercises should be approved by your orthopedic surgeon and Doctor of Physical Therapy. In order to protect your knee and the soft tissue that was repaired, you want to be approved to add these exercises.
Below you will find the secret to improving knee extension, and being able to strengthen your knee with little to no pain.
If you can follow these steps, I am confident you will meet your range of motion goals in no time and with limited to no pain along the way.
Pain Management (Knee Extension)
- Elevate your legs for 20 mins and take your pain meds at least 20 min before
Cryotherapy/ICE
- Ice an hour and then Wrap your knee with an Ace Wrap to minimize swelling after icing
Walk
- Walk for 10min prior to beginning your program (bend your knee when walking)
Effleurage (Knee Extension)
- Complete Effleurage for 3-5 min to reduce swelling
- Gently massage your leg and pull up towards your heart
Hamstring Stretch
- Complete Hamstring Stretch on bed 3 x 45s
- Lie on back and use a strap to pull leg toward ceiling
Thomas Test Stretch
- Complete Modified Thomas Test Stretch 3 x 45s
- Lie on back and gently let surgical leg hang off edge of bed
Quad Set (Knee Extension)
- Complete Quad Set 2 x 10 5s hold (Use Towel Roll for Cues)
- Lie on your back, towel behind knee, squeeze quad and straighten leg
Straight leg Raise
- Complete Straight Leg Raise 3 x 10
- Lie on your back, Quad Set into towel, then raise leg (toes to nose)
Prone Quad Set
- Complete Prone Quad Set 2 x 10 (5s hold)
- Lie on your belly, toes pointing down, squeeze quad and straighten knee to ceiling
Prone Knee Hang (Knee Extension)
- Complete Prone Knee Hang 3 x 1min Adding a minute as tolerated
- Lie on your belly with your knee and calf hanging off the bed
Read More Article: 11 Steps To Improve Knee Flexion After ACL Surgery
Your PT Can’t Do Your Exercise For You
If you’ve been to physical therapy, you likely got a home exercise program. Research says that if you do your home exercise program, you’ll have a significantly better chance of meeting your goals and feeling better. Not doing your program increases the risk of recurrent injury or flare-ups with less positive outcomes long term. Even though they’re important, adherence to home exercise programs is terrible. It’s estimated that only 40 to 50% of patients do their exercises the way they’re supposed to. What can you do to make sure you do your exercises and get the best outcomes? Here are a few ideas.
Plan ahead
Think about what’s going to get in your way – your schedule, that you’ll forget, or that you don’t have the space or equipment that you need. Once you figure out the problems, come up with solutions. Put your exercises in your schedule, talk to your PT about equipment, or adjusting your program to fit the time you have. If you solve problems before they start, they’re no longer problems.
Address pain and beliefs
You’ll need to work with your PT on these. If your exercises cause pain, you’re not going to do them. When your PT prescribes your exercises, try them out. If there’s pain, ask your PT about modifications to make them more comfortable. The other thing might need addressed are your beliefs. If you believe that the exercises won’t help, or that they’re a waste of time, you won’t do them. Again, work with your PT to understand why they’re prescribing those exercises, and what they’re meant to do. Once you know why you’re doing those exercises, you’re more likely to do them.
Get support
People who have social support are more likely to do their exercises. This is why CrossFit and group exercise classes work. Find a family member or friend to help you stay consistent with your exercises. Your PT can help here too. Have someone ask if you’re doing your exercises, and how they’re going. This will keep you accountable and more likely to do them.
Use Technology
If you like technology and gadgets, they can help you be consistent with your exercises. There are plenty of apps that can track your exercise. Seeing that streak of days you’ve exercised will motivate you not to break it. Smartwatches and activity trackers can fill the same role.
Doing your home exercise program will help you get the most out of PT. With a little planning and a little help, you can make sure you’re one of the 50% of the people who do their home therapeutic exercises consistently to get the best outcomes.
References:
https://pubmed.ncbi.nlm.nih.gov/32669487/
https://www.physio-pedia.com/Adherence_to_Home_Exercise_Program
11 Steps To Improve Knee Flexion After ACL Surgery
Knee Flexion | After ACL surgery, rehab can be a slow, painful process – but it doesn’t have to be!
A big part of ACL surgery rehab is improving your knee flexion (bending your knee) and knee extension (straightening your knee).
However, if you properly warm your knee up, these 11 simple steps for improving your knee flexion or helping you bend your knee better should be easy to complete.
Please note that all of these exercises should be approved by your orthopedic surgeon and Doctor of Physical Therapy. In order to protect your knee and the soft tissue that was repaired, you want to be approved to add these exercises.
Below you will find the secret to improving knee flexion, and being able to bend your knee with little to no pain.
If you can follow these steps, I am confident you will meet your range of motion goals in no time and with limited to no pain along the way.
Early Mobilization Is Important For Improving Knee Flexion After ACL Surgery
The key to improving your knee flexion after surgery is Early Mobilization.
I know it sounds crazy, but getting up to go to the bathroom and making your own lunch is part of therapy!
It is imperative that you follow the BUM principle and Be Up and Moving.
Obviously, you want to allow for time to rest and elevate your knee, but being up and moving helps manage swelling as well as assists with tissue healing and remodeling.
We call this Weight Bearing As Tolerated, WBAT.
By progressively moving your knee during normal daily activities and adding more weight throughout the healing process, you will progress your range of motion in no time, experience less postoperative complications, and improved satisfaction with your recovery timeline.
How To Make ACL Surgery Rehab Less Painful
At PREP Performance Center we believe that you need to complete your exercises early and often.
It is key to be up and moving approximately once an hour and complete the exercises below 2-3 times throughout the day. Exercises are expected to be “painful but tolerable”.
Usually if you follow the program as we have set forth, there is minimal pain reported by our patients.
Should you experience excessive pain, swelling or difficulty progressing your range of motion the following day, please discuss with your physical therapist and doctor.
In order to progress timely, you also need to ensure you don’t over do it. Pushing yourself too fast or too hard can cause a setback which can often lead to frustration, excess swelling and possibly tissue damage.
Remember… If you stay within the “Painful but Tolerable” range, your knee flexion will continue to progress each and every day.
NOTE: Self awareness, breathing, and relaxation are key to a successful ACL Recovery.
The 11 Steps To Improve Knee Flexion After ACL Surgery
1 – Pain Management– Mobilization of the swelling will reduce the pain during ROM exercises
a. Elevate your legs for 20 minutes and take your pain medicine at least 20 minutes before
2 – Cryotherapy/Ice – To reduce inflammation and edema
a. Ice one hour before your knee flexion program
3 – Walk – Early mobilization and gentle mobility will help reduce swelling around the knee
a. Walk for 10 minutes prior to beginning your program and bend your knee when walking
4 – Compression
a. Wrap your knee with an ace wrap to minimize swelling after icing
5 – Effleurage
a. Complete effleurage for 3-5 minutes to reduce swelling. Gently massage your leg and pull up towards your heart
Once you have completed the five steps above, you have prepared your knee as best as possible to reduce pain during your ACL surgery rehab exercises.
6 – Heel Slides
a. Complete supine heel slides on bed 3 x 10 repetitions, lie on your back and gently bring your heel toward your bum
b. Try to get one more inch with each and every rep
c. Take a deep breath and gently hold your knee in place and then straighten your leg on the exhale
7 – Heel Slides with Assist
a. Complete heel slides with assist for 2 x 10 repetitions (5 second hold)
b. Lie on your back and use a strap to help you bend your knee
c. Try to get one more inch with each and every rep and pull your knee closer to your bum
d. Take a deep breath and gently hold your knee in place and then straighten your leg on the exhale
8 – Hamstring Curls
a. Complete prone hamstring curls 2 x 10 repetitions
b. Lie on your belly and gently bend your knee
c. Inhale as you bring your heel towards your bum and exhale on the way out
9 – Knee Flexion
a. Complete prone knee flexion 2 x 10 repetitions
b. Using a strap, lying on your belly bend your knee
10 – Quad Mobility
a. Complete prone quad mobility 10 x 10 seconds each
b. Using a strap, lying on your belly, bend your knee as tolerable and hold for 10 seconds
c. Try to get one more inch with each and every rep and pull your knee closer to your bum
d. Take a deep breath and gently hold your knee in place and then straighten your leg on the exhale
11 – Quad Stretch
a. For a deeper quad stretch (reducing knee pain), elevate your knee on a foam roller and complete the prone quad stretch
b. Complete prone quad mobility 5 x 30 seconds each
c. Using a strap, lying on your belly, put foam roller just above your knee cap, bend your knee as tolerable and hold for 30 seconds.
d. There should be little to no knee pain, but a stretch should be felt in the quadriceps
If you are looking for more information and a customized program, download our app and follow along our ACL Rehab Phase 1 program.
With grader progressions of exercises and various resources to learn from we have everything you need in one place: Click Here To Get Started
Speed Up Your Recovery And Knee Mobility With Physical Therapy
If you have had your ACL surgery, and struggling to move pain-free, and unable to do what you want, our team is here to help.
At PREP Performance Center, we are able to provide a variety of services which will not just speed up your recovery and get you back to exercise, your social activities and taking care of family and your home without pain.
To find our more, we offer Free Discovery Visit, where you can discover the best treatment options available to rehabilitate your knee after your ACL surgery.
Arrange Your Free Discovery Visit or call us on (773) 609-1847
How To Prepare For ACL Surgery
If you are waiting for your ACL surgery, there is a great opportunity to minimise your recovery time – prehab is a very powerful way to ensure you are back on your feet quickly, and able to get back to normal life quickly.
You can arrange a Pre-Surgery Analysis by completing our simple webform or call us on (773) 609-1847 where you can learn the most effective strategies to a much faster recovery with less stiffness, pain and complications.
Arrange your Pre-Surgery Analysis today!
Other Free Resources To Help Your Knee Pain
Read Our Blog – 6 Best Exercises to Eliminate your Knee Pain
Read Our Blog – 6 Items to get before ACL Surgery
Read Our Blog – ACL Rehab: Top 11 ways to improve Knee Flexion after Surgery
Follow Us On Social Media – Prep Performance Center Facebook, Prep Performance Center Twitter and Prep Performance Center YouTube
6 Best Exercises to Eliminate your Knee Pain
Knee pain is one of the most common issues we treat in our Chicago clinic, as people seek out physical therapy to ease the discomfort and improve their function.
But should you be doing exercise if your knees hurt, and what are the best exercises for knee pain relief?
We share 6 of the best physical therapy exercises for knee pain which offer a natural, drug-free way to relieve long term, and help you stay healthy, active and be able to perform at your best with your hobbies and sports.
Whether you are a 15-year-old basketball player, a 50-year-old runner, or a 75-year-old grandma, knee pain can limit our ability to do the things we love to do.
Our patients often report achy knees, stiffness in the knees, and knee pain with walking or going up and down stairs. If you’re a more active person, knee pain with running, jumping, and/or landing can also be affected.
This can cause a major limitation in one’s daily life and often stops patients from exercise and recreational activities, choosing to stay at home instead of enjoying the activities they love.
When the pain is ignored, the condition can often worsen and cause more functional limitations if left untreated.
General knee pain is often treated quickly with a thorough movement assessment and physical therapy program that will address strength and mobility deficits that are contributing to the pain.
“Why Do My Knees Hurt?”
If you’re just started to get knee pain, or you’ve been struggling for years, you are probably wondering “why do my knees hurt?”.
More often than not, it is because some muscles are tight, others are weak and your body is not doing a good job of absorbing and dispersing the shock encountered throughout the day.
When we walk, the approximate force exerted on our knees is approximately 3x our body weight.
Therefore, those muscles can fatigue over time if not properly trained and that’s why exercises for your knees are vital.
It’s also important to seek care sooner rather than later so you avoid joint damage or early degeneration.
Over time the joint and surrounding cartilage can also break down, knee muscles may be tight and other muscles (such as the glutes, and hips) may weaken.
Now don’t get scared, not all pain is treated equally and this is not something you need to worry about.
Arthritis, a normal progression of “wear and tear” on our joints and bones, plagues approximately 32 million people. That means that the majority of people over the age of 50 have arthritis.
While some of these numbers seem scary, it’s important to note that if you get the right treatment (and perform the right knee exercises), you should be able to drastically reduce the time needed to get you back to doing the activities you love.
How Physical Therapy Can Stop Your Knee Pain
When you see a Doctor of Physical Therapy they will complete a full body evaluation that will identify strengths and weaknesses, mobility and flexibility deficits throughout your body and more specifically your knee.
Then together you and the Physical Therapist will develop a plan of care that will help you meet your goals and establish a timeline for expected return to your life without knee pain!
It’s important to note that in most states you can go see a physical therapist WITHOUT having to see a Medical Doctor or Specialist so if you realise you need expert help, and you’re sick and tired of relying on medication to numb the pain, you can reach out to us TODAY – Simply arrange your Discovery Visit or call us on (773) 609-1847 and find out what options are suitable for you.
For those in Illinois, Direct Access was established in 2018 and has made getting rid of that knee pain more accessible, more affordable, and a faster solution to eliminating knee pain. Since 2018, we’ve noticed a large increase in patients who want fast, drug-free relief from common issues.
6 Physical Therapy Exercises For Knee Pain Relief
Thomas Test Stretch
Seated Piriformis Stretch
Bridges
Sidelying ABD
Sit to stand (Knee Pain)
Sidestepping/Duck Walks
Stop Knee Pain That’s Ruining Your Sports Performance
You love your sport but knee pain can leave you missing practice, on the sideline for important games, and unable to perform at your best.
It’s frustrating, and we understand how much knee pain can impact your life.
At our Chicago clinic, we are currently offering a limited number of Peak Performance Assessments where you can discover how to eliminate knee pain, recover faster and become faster, stronger and better at your sport.
At PREP Performance Center, we have dedicated sports injury specialists and sports performance programs which have helped hundreds of professional and amateur athletes as well as those who simply want to keep fit and healthy.
Contact us today to arrange your Peak Performance Assessment or call us on (773) 609-1847.
Other Free Resources To Prevent And Treat Knee Pain
Read Our Blog – How To Prevent Sports Injuries – 5 Proven Strategies
Read Our Blog – 7 Tips To Recover From Knee Replacement Surgery Fast
Read Our Blog – 10 Ways To Improve Knee Extension
Follow Us On Social Media – Prep Performance Center Facebook, Prep Performance Center Twitter and Prep Performance Center YouTube
