Running Injuries To The Knee That Will Knock You Off Your Feet

As we continue to gear up for the Ancaster Mill Race, we’re looking into a few more common injuries when it comes to running and over training.

In the last blog post, I delved a little deeper into the idea of overuse injuries, so if you’re not 100% comfortable with what that is, go check out the last blog post and meet us back here!

In that post, we looked at lower leg and foot injuries as they are quite common and a lot of what we see clinically in runners. As common as they are, they come up 2nd in the list of commonly injured areas after knee injuries. So today we are going to look into some common overuse knee injuries.


Patella Femoral Pain Syndrome

  • Usually caused by a muscle imbalance around the knee where the outside of the quad is stronger than the inside which results in poor movement of the knee cap which can lead to inflammation
  • As we increase training, the load going through the knee increases and these imbalances become more apparent
  • Diffuse pain around the front of the knee
  • Usually a dull pain, but could be sharp
  • Pain usually occurs going up or down hills or stairs
  • Pain can be worse when sitting for prolonged periods of time

Patella Tendinopathy or “Jumper’s Knee”

  • Overuse injury at the patella tendon from repetitive loading where micro tearing and inflammation may be present
  • Knee pain located just below the knee cap which can be tender to touch
  • Symptoms include aching and stiffness following the exercise. Pain may also be present during the exercise.

Iliotibial Band Friction Syndrome (ITBFS)

  • Overuse injuries cause by repetitive rubbing of the ITB with striding
  • Pain experienced on the outside of the knee
  • Sharp or burning pain which often causes you to stop your activity
  • Pain often gets worse with prolonged running, running on a slope or running downhill
  • Tenderness to touch on the outside of the knee

If you’re experiencing any of the above mention injuries, be sure to take a long hard look at your training schedule to ensure that you are not overtraining.

Most of these conditions are minor if you don’t let them progress too far. Some simple stretches and strengthening exercises may be all you need to correct any issues and continue training.

Be sure to visit a trusted health care provider for treatment of these injuries and for advice on how to continue being active.

Courtney PostmaComment