Knee Pain Stopping You From Running?

Knee pain is one of the most common injuries for runners in Chirnside Park, Croydon, Lilydale, and surrounding areas. At Ryan Harris Physiotherapy, we understand how frustrating it can be when knee pain holds you back. The good news is that most runners don’t need to stop running altogether during their rehab. With the right approach, you can manage pain, address the underlying causes, and keep moving.

What Causes Knee Pain When Running?

Knee pain in runners can come from various sources, with the two most common being:

• Patellar Tendinopathy (irritation of the tendon below the kneecap).
• Patellofemoral Pain Syndrome (Runner’s Knee) (pain at the front of the knee, often related to tracking of the kneecap).

Other causes may include:

• Issues with the IT Band or glutes.
• Referred pain from the lower back.

For young athletes, Osgood Schlatter’s Disease is a common cause of knee pain. This condition, which involves pain and swelling below the kneecap, typically affects:

• Boys aged 11-15.
• Girls aged 8-13.

If you’re unsure of the exact cause of your knee pain, a detailed assessment by a physiotherapist can help identify the problem and develop a tailored plan to address it.

How Can We Fix Knee Pain?

Addressing knee pain involves a combination of strategies to reduce discomfort, improve strength, and build resilience. Here's how we approach treatment at our Chirnside Park clinic:

1. Settle the Pain

The first priority is reducing pain so you can continue running where possible. This may involve:

• Switching to flat surfaces instead of hills.
• Reducing your running distance to avoid pushing through pain.
• Modifying your training load to reduce stress on the knee.

2. Rehabilitation

Rehab involves identifying and addressing weaknesses or imbalances contributing to your knee pain.

3. Strength and Capacity Building

Gradually strengthening the muscles around the knee helps build their capacity to handle running demands.

Addressing Loading Issues

One of the key factors in managing knee pain is addressing how your knee is loaded during running. Start by reflecting on your recent runs:

• How far can you run before pain starts?
• Does pain occur on hills or during sprints?

Using this information, we can modify your running plan:

• If pain starts at the 3km mark, limit your runs to shorter distances for now.
• Avoid hills if they aggravate your knee, and stick to flat terrain.
• Temporarily cut out sprints if they trigger pain.

These small adjustments can allow you to keep running while managing pain.

Technique Adjustments

Short-term changes to your running technique can also reduce stress on your knees:

• Increase your cadence (steps per minute) to lower joint stress.
• Lean slightly forward to shift load away from the knees.

Rehabilitation for Knee Pain

Rehabilitation focuses on strengthening the muscles and correcting imbalances to prevent pain from recurring. Here’s what rehab might involve:

• Progressive Strengthening:

Exercises such as squats, lunges, and step-ups help rebuild strength. For beginners, movements like static lunges where the knee doesn’t pass the toes are a great starting point.

• Accessory Exercises:

Foam rolling and stretching can reduce stiffness and improve mobility. For example, foam rolling your quads and glutes can relieve everyday discomfort.

Sample Rehab Exercises

1. Static Lunges

• Keep the front knee behind the toes to reduce stress on the knee joint.
• Add a resistance band around the knees to activate the glutes if needed.

2. Step-Ups

• Use a step or stairs to perform slow, controlled step-ups.
• Progress to higher steps or try side step-ups to challenge the glutes further.

Building Long-Term Strength and Capacity

Once your pain has settled, it’s essential to continue building strength to handle your running goals. Whether you’re training for a fun run in Lilydale, preparing for a marathon in Melbourne, or just running around the local parks in Croydon, ongoing strengthening will reduce the risk of injury.

At Ryan Harris Physiotherapy, we focus on helping you build resilience, so you can achieve your running goals pain-free.

Why Choose Ryan Harris Physiotherapy for Knee Pain?

As a local physiotherapist in Chirnside Park, I’ve worked with runners at all levels—from beginners to seasoned athletes. Whether you’re running on the Warburton Trail, competing in a fun run at Lilydale Lake, or preparing for a major race in Melbourne, we tailor our treatments to your needs.

Need Help?

If knee pain is stopping you from running, book an appointment today. Our Chirnside Park clinic is conveniently located near Croydon, Lilydale, and Mooroolbark.

Book Online or contact us directly to discuss how we can help.