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runners solving knee pain

How Runners Can Solve Knee Pain (Without a Physical Therapist)

Jun 16, 2023

Are you a runner suffering from knee pain that won't go away? You're not alone. 

Knee pain is a common problem for many runners, and it can be a frustrating thing to deal with when it interferes with enjoying your favorite activity.

But don't give up on running just yet! There are effective treatment solutions available that can help you get back on track and run pain-free. With the right approach, you can get your knee pain under control without seeing a physical therapist. With these tips, you can continue to enjoy the many benefits of running.


3 Easy Steps Runners Can Take to Solve Knee Pain

Runners can start with these three easy steps to solve your knee pain. 

Step 1: Identify where in the knee

Where is your knee pain occurring? There are three different areas of the knee you may experience pain:

  • Outside of the Knee (Lateral)
  • Middle of the Knee
  • Inside of the Knee (Medial)

The location of your knee pain can provide insight into what might be wrong and how to fix the pain.

Step 2: Address areas above and below

Once you've identified the area of pain in your knee, use a foam roller to address the regions above and below. Bend and extend your knee when you find a stiff or tight area.

Step 3: Test your couch stretch 

The couch stretch is a drill commonly used by runners to open their hips, relieve tightness, and improve back, core, and hip mobility. 

Here's how to use this stretch to text your hip extension.

  • Position 1: This position is considered incomplete if you feel a pull or stretch. Work towards position 2, but not if you haven't completed position 1. 
  • Position 2: You are working towards keeping the knee as close to the wall and pelvis as straight on as possible. Keep working in position 2 until this doesn't feel like any stretching or pulling.
  • Position 3: Congratulations, you have complete hip extension.

 Why we test couch stretch and where most people miss the restoration of hip extension

Hip extension is the ability of the hip to move backward 10 degrees. If you don't have hip extension, the body will do one of two things, arch the back to create movement or shorten the stride, and there will be more impact when you land on the foot, knee, or hip.

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Final Thoughts: How Runners Can Solve Knee Pain

In addition to following these three steps, a few other things to make sure you're doing:

  • PEACE AND LOVE instead of RICE - to address a knee injury, runners should Protect, Elevate, Avoid, Compress, Educate and after a few days Load, Optimism, Vascularization, and Exercise.
  • Stay active - do some low-impact exercises or activities like walking, swimming, tai chi, or yoga
  • Eat healthily and manage your weight

Our Las Vegas physical therapy clinic specializes in helping runners like you overcome knee pain and get back to doing what they love without taking extensive time off. Our experienced medical professionals will work with you to develop a personalized treatment plan that addresses your specific needs and helps you achieve your goals. 

Don't let knee pain hold you back from the activity you love. Contact us today to schedule a consultation and take the first step toward a pain-free future.

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