Running is a practical and enjoyable athletic sport, but knee injuries are a fairly common complaint for both beginner and experienced runners.
This happens because the knees act as weight-bearing supports and the main pivot for body movement while running.
As a result, injuries can interfere with daily activities and require treatment based on their severity.
So, what causes and types of knee injuries occur while running, and how can you prevent them? Learn more about it in the following article!
Symptoms of Knee Injuries While Running
When you injure your knee while running, symptoms such as pain, bruising, or swelling usually appear immediately, within minutes.
This intense pain is generally triggered by pinched nerve tissue, displaced or fractured knee bones, or tears in the ligaments or tendons inside the knee. This type of sudden condition is commonly referred to as an acute injury.
The main cause can be a direct impact to the knee area, for example, if you accidentally fall or are struck by a hard object while running.
Causes of Knee Injuries While Running
Before learning how to prevent them, it is important to understand some of the following causes of knee injuries while running:
- Excessive running (overuse): Running without allowing sufficient rest can place excessive strain on the knees. This condition often triggers patellar tendinitis and knee bursitis.
- Improper running technique: Incorrect body position, stride, or foot landing can increase pressure on the knees, thereby increasing the risk of injury.
- Unbalanced muscle strength: An imbalance between the front and back thigh muscles can reduce knee stability. As a result, the risk of injury to the kneecap and ligaments, including the ACL (Anterior Cruciate Ligament), may increase.
- Environmental factors: Running on hard surfaces, such as asphalt, or uneven paths makes your knees work harder and makes them more susceptible to injury.
- Wearing unsuitable shoes: Running shoes that don't match your foot shape or lack adequate cushioning can increase the risk of knee injuries.
Read also: 5 Safe and Effective Running Techniques You Shouldn't Ignore
Types of Common Knee Injuries
Because knees are complex joints made of bones, muscles, and ligaments, they're prone to problems when we move. Based on the damaged tissue, here are some of the most common types of knee disorders:
1. Sprains
This problem occurs due to damage to the ligaments, connective tissues that hold all parts of the knee together. The severity itself is divided into three grades, namely:
- Grade 1: The ligament is stretched and painful, but the knee remains stable with no tear.
- Grade 2: Some of the ligament fibers begin to tear, causing the knee joint to feel unstable.
- Grade 3: A severe tear occurs, damaging the ligament's overall strength.
2. Bursitis
Bursitis is inflammation triggered by irritation or infection of the bursa, a fluid-filled sac that lubricates the knee. Inside the knee, two bursae sit above the kneecap and at the end of the shinbone.
They act as shock absorbers, preventing the muscles and tendons around the joint from rubbing harshly against each other.
3. Meniscal Tears
The meniscus is a crescent-shaped cartilage pad that cushions impacts and distributes weight between the thighbone and the shinbone.
Due to its critical role, meniscus tears can result from intense physical activity or the natural aging process.
4. Knee Muscle Strain
This condition occurs when the muscles and tendons around the knee are injured because they are forced to bend too deeply or stretch beyond their normal limits. In addition to causing pain, this strain can also interfere with movement and leg flexibility.
5. Kneecap Dislocation
After an accident or sports injury, the kneecap (patella) can shift from its normal position to the outer side of the knee.
Although the pain can be very severe, this condition is not life-threatening. You can treat it with a doctor's consultation and physiotherapy sessions.
6. Joint Dislocation
A very hard impact or blow, such as during an accident or while participating in contact sports like Muay Thai, can cause the entire knee joint to shift.
This dislocation is serious because it can damage all parts of the knee, including the surrounding nerve tissue and blood vessels.
7. Knee Fracture
A broken bone, or fracture, usually occurs when the knee hits a hard surface, such as when you fall and your knee lands first.
Furthermore, sudden pressure on the knee can also trigger a shinbone fracture, especially in people with osteoporosis.
8. Patellofemoral Pain Syndrome & Chondromalacia Patella
Both of these conditions are often known as runner's knee or "runner's knee disease." These problems can result from repeated damage to knee structures, often triggered by genetic factors or poor positioning while moving.
Tips for Preventing Knee Injuries While Running
To keep your running performance at its best, early prevention is key. Here are some effective steps you can take to protect your knees from injury:
1. Wear the Right Running Shoes
Wear running shoes that match your foot shape and have comfortable cushioning. If necessary, consult a podiatrist to determine the most suitable insole.
2. Apply the Correct Running Technique
Your body position and stride while running affect the load on your knees. Therefore, make it a habit to:
- Take moderate strides, not overly long ones.
- Land on the middle of your foot, not your heel.
- Maintain an upright body position.
- Swing both arms naturally in rhythm with your running pace.
Read also: 7 Tips to Start and Optimize Jogging Benefits for Beginners!
3. Do not Skip Warm-Ups and Cool-Downs
Before you start, warm up for about 5–10 minutes to prepare your muscles and joints. Afterward, cool down and do light stretching to help your body relax.
4. Gradually Increase Your Training Intensity
Avoid increasing your running distance or speed drastically. Instead, increase your training gradually, with a maximum increase of 10% each week.
5. Choose the Right Running Route
Try to run on more joint-friendly surfaces, such as running tracks or dirt paths. Conversely, reduce running on asphalt or concrete, which tend to be harder.
Understanding how to prevent and treat knee injuries is important so you can keep enjoying the benefits of running for your long-term health.
This commitment to supporting an active and healthy lifestyle is also consistently demonstrated by AQUA. As proof, AQUA also serves as the official mineral water partner at various prestigious running events across Indonesia. One of them is the Maybank Marathon, which has 3 main categories: the 42.195 km marathon, 21.1 km half marathon, and 10K.
In addition to proper running technique and injury prevention, physical performance also depends heavily on optimal hydration.
So, always prepare AQUA 600 ml, which is practical to hold or carry in your running vest while running on the track.
Why AQUA? Because not all water is AQUA. Sourced from protected natural mountain springs, AQUA undergoes natural filtration through mineral-rich rock layers.
Its purity is maintained without human intervention, and it undergoes hundreds of quality tests to deliver the AQUA Sejuk Alami experience.
So, once you finish exercising, you can immediately enjoy AQUA Adem without chilling it, to help restore your body's stamina. Because Dingin Alaminya AQUA, Ademin Kamu.
