The knee is a complex joint. It consists of the shin bone (tibia), fibula, femur and patella. In addition to the bony structures, the ligament structures have an important stabilizing, proprioceptive, balancing and supporting function.
These include the inner and outer ligaments, menisci, cruciate ligaments, patellar tendon and the retinaculum, which extends on both sides of the patella to the protrusion at the tibia. The quadriceps femoris, Sartorius, tensor fasica latae, semitendinosus, semimembranosus, biceps femoris, gastrocnemius, adductor longus, and gracilis are muscles that start around the knee and control knee movement. These 3 different structures can cause knee pain. Which exactly is the trigger for the knee pain can be provoked with certain tests.
Exercises against knee pain
In case of structural damage, a possible surgical treatment should be discussed with the doctor. In the case of minor damage, knee stabilization can be improved by special coordination, balance and muscle building training. 1 Exercise At the beginning of the balance training for knee pain, running (marching) on uneven surfaces such as Airex mat, wobble plates, large sports mat, spinning tops, etc.
is suitable. By stopping abruptly or changing speed, the proprioception is stimulated and the rapid switching of the muscles. 2 Exercise The 1-legged stand is used to increase the exercises against knee pain and is a very important exercise.
This should be performed with a slightly bent leg throughout. At the beginning on a firm surface, resistances can be placed on the knee, leg or trunk of the patient. With good muscular stabilization, the exercise can be performed on an uneven surface.
The exercises can be increased continuously. Additional materials such as balls for throwing can be introduced, but also connections of several uneven surfaces can be included. Tentacle movements with the other leg, such as standing scales or writing numbers with the foot are also ideal.
Lunges and knee bends on the wobble mats also train the muscles and muscular stabilization. If a muscle imbalance is the cause of knee pain, the muscles should be strengthened by appropriate strength training. In most cases, the ischiocural muscles (back of thigh) are too weak and the quadriceps muscle (front of thigh) is too strong or vice versa.
The leg press, knee bends and lunges generally strengthen the leg muscles. Leg presses specifically the front muscles and leg bends the back muscles. In addition, care should generally be taken to stretch the muscles sufficiently.
Particularly in the case of pain around the patella under stress, it suggests a shortening of the M. quadriceps femur. If acute knee pain is present, cold therapy should be performed to counteract possible inflammation or swelling. Raising the knee, resting and relieving the strain also helps to improve the symptoms.
Further exercises for the knee joint can be found on the pages physiotherapy exercises knee, exercises for knee arthrosis and knee school. One of the most common causes of knee pain when jogging is a muscular imbalance, malposition of the knee, hip or feet, poor or worn shoes, incorrect training (too much load too quickly), overweight, too little regeneration and fatigue. The physiology of the running style should best be checked by a running expert.
In this way, the incorrect loads are revealed when running and can be trained muscularly. A treadmill analysis provides information about the rolling motion of the feet and thus the load on them. Thus the reinforcement of the shoes can be selected.
In general, a training plan should be worked out with a trainer to ensure that the recovery time is adhered to and the load is not increased too early. If the hips, knees and feet are incorrectly positioned, specially adapted insoles can be used to counteract this. However, the most important thing is regular strength training so that the muscles can withstand the heavy strain of jogging.
The calf muscles and trunk in particular are put under a lot of strain when jogging and should be strengthened regularly. Knee pain/jerking in the hollow of the knee often occurs when jogging uphill, as an extreme pushing force then acts on the knee.With good stabilizing muscles, the risk of knee pain is lower. You will find exercises for the ankle, hip and trunk on the following pages:
- Exercises ankle joint
- Hip exercises
- LWS exercises
The above mentioned exercises can also be used for this purpose.
After jogging, a complete stretching program should be considered. Eccentric training and fascial training especially for runners is also recommended as a preventive measure. If the pain occurs more frequently and lasts longer after the strain, there is probably an overload.
In order to avoid further structural damage, a break, cooling, elevation and possibly supporting tape is advisable. If the pain persists, a doctor should be consulted to exclude possible injuries. Many runners have the pain below the kneecap at the patella tendon.
Special exercises for patellar tendon syndrome can be found on the page Exercises Patellar Tip Syndrome. A further symptom of runners is the so-called runner’s knee. The pain here manifests itself at the outer edge of the knee joint, where the tractus iliotibialis runs and rubs across the knee joint gap. You will find more information in the articles:
- Exercises with an existing runner’s knee
- ITBS – Iliotibial Band Syndrome
- Sea ice expansion: pull heel to buttocks (standing or prone position)
- Shear strain: standing with hands to feet; place stretched leg on a bench
- Adductors: lateral lunge, keep one leg stretched so that a stretch can be felt
- Abductors: Lunge, keep heel on the ground and push weight forward,
- Expansion-free (hip flexor; especially important due to the more forward position when jogging): supine position, stretch leg and pull other leg towards body, push knee of stretched leg towards floor
- Sea ice expansion: long seat, stretch 1 leg, place other heel outside of the other knee, press leg further in that direction
