Can you run through runners knee

Strengthen Hips and Inner Quadriceps Weakness in the hips or inner quads can cause misalignment of the knee during the running stride, which can cause knee pain. Keeping your hips and quads strong is important for preventing this.

Exercises to strengthen your hips and quads include:. Return to Running! Return to running normally when you have no pain, and both knees feel exactly the same. Start back slowly, avoid any intense running, long runs, and run on softer surfaces when possible. Slowly increase your running mileage by five to ten miles per week until you are back to normal or pre-injury mileage. Continue doing the exercises and stretches featured above along with regular massage to prevent future knee pain. Loop a resistance band around your lower legs and stand with a slight bend in your ankles, knees, and hips.

Take a step to the right with your right foot and then follow with your left foot, keeping your two feet far enough apart to maintain tension in the band.

Repeat 10 times and then take 10 steps to the left. An example of an exercise to strengthen the hip external rotators is the supine hip external rotation. Loop a resistance band around your legs just above the knees and lie on your back with your knees sharply bent and your feet flat on the floor about 10 inches apart.

Now pull your knees apart and stretch the band as far as you can. Hold this position for one second, then relax. A few studies have found that simple ways of modifying the stride of runners with PFPS can be effective in correcting the patterns that lead to the condition and reduce pain. In one such study , conducted by researchers at the University of Salford, runners who were trained to increase their step rate by 10 percent exhibited reductions in hip adduction, lateral pelvic tilt, and pain.

To make the same change on your own, purchase a swim tempo trainer and adjust its tempo to match your natural step rate while running. Note the number, increase it by 10 percent, and then practice running at this higher step rate without speeding up.

In another study, researchers at the universities of Kentucky and Delaware used biofeedback to teach runners with PFPS to prevent lateral pelvic tilt over eight sessions. In a one-month follow-up, a majority of the subjects had lasting improvements in pain and function. It might be tempting to think about making major changes to your running — you blame your shoes, your stride , your gait or your speed for your injury.

If you feel any pain when you run, slow to a walk and ease up. Continue adding in those stretches and clamshells.

Focus on what you can make progress on during your recovery: get more high-quality sleep , hone in your nutrition and eating strategies , hydrate enough and practice good stretching and foam rolling. Use your time away from running to make gains in the other small pockets of your life that, when put together, can make your training a lot smoother once you get back out there.

Molly is an outdoor adventurer and professional nomad obsessed with all things running, nutrition, cycling and movement-related. You can follow along with her adventures on Instagram at mollyjhurford. Turn on MapMyRun desktop notifications and stay up to date on the latest running advice. Share it:. Here are a few tips to get you back on the trails: 1.