Medial Knee Pain After Running

Medial knee pain, also known as medial tibiofemoral joint pain or pes anserine bursitis, is a common complaint among runners. This type of pain occurs on the inner aspect of the knee and can be caused by a variety of factors, including overuse, poor running mechanics, and anatomical issues. As a runner, it’s essential to understand the causes, symptoms, and treatment options for medial knee pain to prevent it from interfering with your training and overall performance.

Anatomy of the Medial Knee

The medial knee refers to the inner aspect of the knee joint, which is comprised of several structures, including the medial collateral ligament (MCL), the medial meniscus, and the pes anserine bursa. The MCL is a ligament that connects the femur (thigh bone) to the tibia (shin bone) and provides stability to the knee joint. The medial meniscus is a cartilage structure that cushions the joint and absorbs shock. The pes anserine bursa is a fluid-filled sac that reduces friction between the MCL and the tibia.

Causes of Medial Knee Pain in Runners

Several factors can contribute to medial knee pain in runners, including:

1. Overuse: Running long distances or increasing mileage too quickly can put excessive stress on the medial knee structures, leading to pain and inflammation.
2. Poor Running Mechanics: Incorrect running form, such as overstriding or landing heavily on the heel, can put additional stress on the medial knee.
3. Weak Hip and Gluteal Muscles: Weakness in the hip and gluteal muscles can lead to poor running mechanics and put additional stress on the medial knee.
4. Foot Pronation: Excessive foot pronation (inward rolling of the foot) can cause the knee to rotate inward, putting stress on the medial knee structures.
5. Tight IT Band: A tight iliotibial (IT) band can cause the knee to rotate inward, leading to medial knee pain.

Symptoms of Medial Knee Pain

The symptoms of medial knee pain can vary depending on the underlying cause, but common complaints include:

• Pain on the inner aspect of the knee, which may radiate down to the shin or up to the thigh
• Swelling or inflammation around the medial knee
• Stiffness or limited range of motion in the knee
• Pain when running, especially when landing on the heel or pushing off the toe
• Pain when bending or straightening the knee

Treatment Options for Medial Knee Pain

Treatment for medial knee pain depends on the underlying cause and severity of the condition. Conservative treatment options include:

1. Rest and Ice: Avoid running and apply ice to the affected area to reduce pain and inflammation.
2. Stretching and Foam Rolling: Stretch the IT band, hip flexor, and quadriceps muscles to reduce tension and promote healing.
3. Strengthening Exercises: Strengthen the hip and gluteal muscles to improve running mechanics and reduce stress on the medial knee.
4. Physical Therapy: A physical therapist can help identify and address underlying biomechanical issues and develop a customized treatment plan.
5. Orthotics and Shoe Modifications: Custom orthotics or shoe modifications can help reduce foot pronation and alleviate stress on the medial knee.

Prevention Strategies

To prevent medial knee pain, runners can take several precautions, including:

1. Gradually Increase Mileage: Avoid sudden increases in mileage to reduce the risk of overuse.
2. Incorporate Strength Training: Strengthen the hip and gluteal muscles to improve running mechanics and reduce stress on the medial knee.
3. Improve Running Form: Focus on proper running form, including landing midfoot or forefoot instead of heel striking.
4. Wear Proper Footwear: Wear shoes that provide adequate support and cushioning to reduce the risk of foot pronation and medial knee pain.

In conclusion, medial knee pain is a common complaint among runners that can be caused by a variety of factors, including overuse, poor running mechanics, and anatomical issues. By understanding the causes, symptoms, and treatment options for medial knee pain, runners can take steps to prevent and manage this condition, reducing the risk of injury and improving overall performance.