Tips to overcome knee pain

May 30, 2014

Whether you’re new to the sport of running or have been at it on your fitness treadmill for years, you may have experienced knee pain at some point.

Unfortunately sore knees are a common affliction among runners, whether you’re jogging on home fitness equipment like a True M30 Home Treadmill or along an outdoor path. It’s important to pay attention to painful sensations, but having knee pain can certainly set you back in your training program. Take the time to find out what is causing the problem, give your knees some time to rest and figure out how to treat them.

You’re most likely suffering from runner’s knee if you’re experiencing the following symptoms:

  • Swelling
  • Popping or grinding sensations in the knee joint
  • Pain around or behind the kneecap
  • Pain that worsens when going down stairs or downhill
  • Pain when you bend your knee

Why do you have runner’s knee?
One reason can be overuse. If you are running too much, it can put excessive stress on the joint, which can irritate the nerves around the knee joint and kneecap. Overuse can also cause the tendons to stretch too far.

Issues with your feet or alignment could also be to blame. Sometimes the bones are a little out of their correct position (misalignment), so physical stress is not properly distributed, resulting in pain. Also flat feet, overpronation and fallen arches can cause you to step without proper weight distribution, putting too much stress on certain muscles and tendons.

Weak thigh muscles can also be to blame. You know cross training is important, but if you’re not lifting weights to strengthen your muscles in addition to running, your leg muscles may not be strong enough to handle the impact.

How can you overcome knee pain?
The good news is that there are easy solutions to ease runner’s knee and get back to your regular fitness routine.

These include:

  • Rest and ice: When your knees start to hurt, it’s important to take a few days to rest until the pain subsides. Icing them can help, especially if you’re experiencing inflammation.
  • Use compression: Wearing a brace, tape or elastic bandage can provide extra support during physical activity.
  • Get the right shoes: It may be that your shoes are causing knee pain. Invest in running shoes that are suited to your foot shape and running style. Arch support and orthotics can also be beneficial.
  • Stretching: Be sure to take time to cool down after a run. Stretching your lower body muscles lowers the risk of cramping and injury.
  • Use TRUE Fitness Soft System technology: True Fitness treadmills feature the patented Soft Systemâ„¢ design that absorbs the shock of impact and offers a soft landing.