Knee pain during running or other exercise

Many people develop pain in their joints after exercising, for example pain in their knees when running. This pain can be due to several reasons. The knee alone is already a vulnerable joint from the very beginning because it bears a large portion of our body weight, so that injuries to the knee are not uncommon. It can also involve the exercising on a surface that is too hard, and the knees are exposed to major amounts and/or improper strain, or using improper technique for the training exercises. All of this can result in pain. One of the first things we should do is to review our own training routines and exercises. One way of avoiding pain in our knee after training is to strengthen the joints using different exercises.

Improper technique during training

Pain in the knee after training is one of the most common problems for joggers. A common error is to start training too hard, which can lead to injuries. For example, if we start running marathons and do not warm up sufficiently, this can result in injuries. If we are running on a hard surface, such as asphalt, there is a greater risk of overburdening our knees because they are exposed to unnecessary strain. In order to avoid developing knee pain after running, you should invest in a good pair of running shoes or run on a better surface (e.g. soft gravel or grass).

Knee bends or squats, are popular exercises that despite their simplicity are easy to perform incorrectly. If you develop knee pain during knee bends, this is probably because you are doing the technique incorrectly. This exposes your knees to improper strain. Make sure that your knees point straight out over the toes during the entire motion and do not point inwards. If you need help performing the exercise, get in touch with a physiotherapist or a personal trainer at the gym.

Pain in the knee pit

If you feel pain in the knee pit, you probably feel the most pain when you are walking or when you perform some other form of physical activity. It can also feel difficult to stretch out your legs, for example, during running. A probable cause for this particular type of pain is the knee being overloaded or overstrained. It is unusual for this to become somewhat serious – often the pain in the knee pit goes away on its own. If it does not, you should contact a general physician, physiotherapist or orthopedist who can investigate your problems.

Read more about different types of knee pain at knäsmä

Overstrained knee

An overstrained knee is a common knee problem that can cause inflammation in the knee joint. It is important to rest after exercising so that the inflammation has time to subside. At the same time, you should remain active with gentle exercises. Normally, the body is able to heal the injury on its own, but if things get worse despite the rest, you should seek the advice of a physician.

There are several easy tips for how you can strengthen your knees and prevent injuries. One exercise is based on sitting on a chair with your back straight. Arms hang down from the body. Lift one leg at a time from the floor and carefully turn the foot to the left and then to the right. Perform this exercise 10 times on each leg. For several useful training exercises that can strengthen the knees, you can contact a physiotherapist who can create an individually customized training program for you.

Osteoarthritis often causes pain in the knee during strain.

Another condition that can lead to pain in the knees is osteoarthritis. Osteoarthritis is a chronic disease that primarily affects the cartilage in the joints. The most common symptoms are stiffness in combination with pain during strain. If you have osteoarthritis, it is common to develop pain in the knees when running or performing other types of training. It is also common to have more pain the day after the activity than previously.

Continue reading about the causes and treatment for knee pain.