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Knee pain is a common gripe for runners, but expert Georgia Garlick has shared her insights on how to tackle this persistent issue. With over ten years of experience in athlete rehabilitation, Garlick often encounters runners suffering from pain behind the knee, which she attributes to weaknesses or tightness in the posterior chain, particularly the hamstrings and calves.
Speaking to Surrey Live, Garlick explained: “A common cause is hamstring tendon overload, particularly where the tendons insert just behind the knee. If the hamstrings are not strong enough to cope with the demands of running, especially at higher volumes or speeds, that area becomes vulnerable.”
She also highlighted the role of the popliteus muscle, a crucial stabiliser located behind the knee, which can become aggravated by poor running form or insufficient strength and control. Moreover, Garlick pointed out that issues such as inadequate glute activation, limited ankle mobility, and poor hip control can all contribute to increased stress on the knee joint.
Emphasising the importance of strength training in preventing knee pain, Garlick noted that it’s an aspect often neglected by runners. She stressed: “Every runner who wants to stay injury free should be doing targeted work for hamstrings, glutes, calves, and improving ankle mobility.”
Garlick cautioned that merely stretching and foam-rolling are not sufficient; building substantial strength is essential to meet the physical demands of running, reports Surrey Live.
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Shin pain is a common injury among runners, often caused by an increase in running volume or intensity, according to Garlick. “It often presents as a dull ache along the inner shin, which worsens with activity and sometimes lingers after,” she explained.
Factors such as repetitive impact, inappropriate footwear, running on hard surfaces, and weak lower leg muscles can all contribute to shin splints. “Calf strength in particular is hugely important and often under trained,” Garlick added.
Ignoring shin splints and continuing to train could lead to stress fractures or more serious conditions like chronic exertional compartment syndrome.
The NHS has warned that knee pain is another frequent injury for runners, manifesting as a dull or sharp pain at the front of the knee, around it, or behind the cap. It advises icing the area for up to 20 minutes several times a day to manage the pain – but if the pain is severe or your knee is swollen, you should seek medical attention.
Even if the pain is not severe, it’s crucial to stop running and consult a doctor or physiotherapist if the pain persists for more than a week. They can recommend stretches or exercises to aid recovery and provide guidance on how to safely resume running.
The NHS has warned that knee pain is another frequent injury for runners, manifesting as a dull or sharp pain at the front of the knee, around it, or behind the cap.
It advises icing the area for up to 20 minutes several times a day to manage the pain – but if the pain is severe or your knee is swollen, you should seek medical attention.
Even if the pain is not severe, it’s crucial to stop running and consult a doctor or physiotherapist if the pain persists for more than a week. They can recommend stretches or exercises to aid recovery and provide guidance on how to safely resume running.