{"id":9826,"date":"2020-03-10T06:00:40","date_gmt":"2020-03-10T10:00:40","guid":{"rendered":"https:\/\/netpacestudios.com\/mma\/?p=6785"},"modified":"2020-03-10T06:00:40","modified_gmt":"2020-03-10T10:00:40","slug":"5-simple-ways-to-beat-knee-pain-while-running","status":"publish","type":"post","link":"https:\/\/netpacestudios.com\/mma\/5-simple-ways-to-beat-knee-pain-while-running\/","title":{"rendered":"5 Simple Ways to Beat Knee Pain While Running"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">We all know that running is great exercise for our bodies, but often people stop due to knee pain. This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, the first being the joints in the spine. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. <\/span><\/p>\n<h2><b><\/b><b>Common injuries with running or exercising:<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Patellofemoral pain<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meniscus tears and pain<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ligament injuries (ACL, PCL, MCL, LCL)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Osteoarthritis<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shin splints<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hamstring pulls<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achilles tendonitis<\/span><\/p>\n<h2><b>Reasons for Common Knee and Leg Issues:<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poor muscular strength<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Imbalance of muscular strength with certain muscles stronger and others weaker<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poor muscular coordination<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poor biomechanics of walking \/ running<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lack of flexibility<\/span><\/li>\n<\/ul>\n<h2><b>Don\u2019t push through knee pain<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While feeling a stretching sensation or muscle burn is a normal part of exercising, feeling pain is not. Sharp or dull pain should be paid attention to and not pushed through. Make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained and gained.<\/span><\/p>\n<h2><b> 5 Ways to Improve Knee Pain<\/b><\/h2>\n<ol>\n<li style=\"font-weight: 400;\"><b>Increase your leg strength. <\/b><span style=\"font-weight: 400;\">Do wall sits, knee extensions, toe raises, hip side-lifts and more. Speak with one of our professionals for how to perform these exercises correctly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Improve your patella (kneecap) tracking.<\/b><span style=\"font-weight: 400;\"> Your patella needs to slide up and down and actually form a C pattern when you bend your knee. For example, do leg lifts with your whole leg rotated to strengthen the inner thigh and knee muscles. Make sure to stretch your kneecap up and down, side to side, to ensure gliding. Most patellofemoral pain comes from poor patella tracking and a <a href=\"https:\/\/netpacestudios.com\/mma\/newsletter\/get-to-know-our-team\/\"><strong>physical therapist<\/strong><\/a> is the expert to diagnose and treat this problem.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Maintain and improve flexibility.<\/b><span style=\"font-weight: 400;\"> With running and exercising it is very common for the powerful muscles in the leg to become tighter. For example, the hamstring and outer tissues of the leg (iliotibial or \u201cIT\u201d band) can become very tight, altering the mechanics of the knee causing pain. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Improve your balance and coordination.<\/b><span style=\"font-weight: 400;\"> Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Don\u2019t forget to make sure you setup for safety when performing balance exercises by having a steady surface nearby to hold onto when needed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Improve your agility.<\/b><span style=\"font-weight: 400;\"> Many casual runners, simply run, but do not perform other types of important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises.<\/span><\/li>\n<\/ol>\n<h2><b>Seeing a specialist<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. For instance, The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). A thorough evaluation needs to be done of your movement, walking patterns, strength, joint mobility, patella tracking and proprioception. Only then, can the true source of the pain be found, treated and help you understand what you can do to prevent it from returning. In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. <\/span><b>Get on the path to healthy knees and <\/b><a href=\"https:\/\/netpacestudios.com\/mma\/contact\/\"><strong>contact<\/strong> <\/a>MMA &amp; Sports Rehab<b> today. Discover how liberating it can be to run or exercise pain free.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all know that running is great exercise for our bodies, but often people stop due to knee pain. This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common&hellip; <a class=\"more-link\" href=\"https:\/\/netpacestudios.com\/mma\/5-simple-ways-to-beat-knee-pain-while-running\/\">Continue reading <span class=\"screen-reader-text\">5 Simple Ways to Beat Knee Pain While Running<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":9827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[107,109,159],"tags":[95,111,144,146,169],"class_list":["post-9826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aches-and-pains","category-hip-and-knee-pain","category-sports-injuries","tag-physical-therapy","tag-knee-pain","tag-physical-activity","tag-pain-relief","tag-running","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Simple Ways to Beat Knee Pain While Running - MMA &amp; Sports Rehab<\/title>\n<meta name=\"description\" content=\"We all know that running is great exercise for our bodies, but often people stop due to knee pain. 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