Runner Knees: My knees hurt when I run!


Runner knees that hurts the outside of the knee:

On the outside of the knee, there is the “iliotibial band” that connects the muscles of the buttocks to the “tibia” of the shin. The disease that causes inflammation and pain in the “iliotibial band” is “runner knee“, and is officially called “iliotibial banditis”. It is often seen in people who run, but it can also occur in other sports such as cycling, skiing, mountain climbing, and basketball, where the knees are bent and stretched a lot.

The orange ligament is the "iliotibial band"
The orange ligament is the “iliotibial band”

The place where the pain occurs is around the bulge of the thigh bone “femur” on the outside of the knee. When you bend and stretch your legs continuously, such as when running, the bulge of the bone and the iliotibial band rub against each other many times.

The cause of the runner’s knee is “disordered form”:

One of the causes of the runner’s knee is “disordered form”. If the foam is disturbed, the knees will move from side to side, making it easier for the “iliotibial band” and “femur bulge” to rub. In particular, the following people should be careful because the form is likely to be disturbed during running.

[Cause of disordered form]

  • Lack of endurance in thigh muscles
  • I’m running on a course that isn’t dedicated to running (road surface conditions are bad)
  • I’m using shoes that don’t suit me

In addition to the above, people who are running in a “form that kicks their legs back” are more likely to have friction in the “iliotibial band”. To prevent “runner knees”, it is important to run in a form that does not cause friction on the “iliotibial band”.

[Running form to prevent runners from kneeling]

① Stand your upper body naturally. Do not try to run in an excessive forward leaning posture or forcibly in a “good form”
② Do not try to extend your stride too much, and keep your front legs almost directly under your body
③ Image of bouncing forward Run in

How to deal with runner knees:

If your runner’s knees occur, try to “rest” first. If you reduce your physical activity or if you have a lot of pain, take a break. When reducing the amount of exercise, it is important to make the stride as narrow as possible so that the ligaments are not strained.
Careful stretching of the iliotibial band is also recommended. It is also important to restore flexibility, as the iliotibial band will rub against the bones when running.

Effective stretch on the runner’s knees:

Cross your legs and stand straight

① Cross your legs and stand straight

Tilt your body forward in that state

② Tilt your body forward in that state
(for “30 seconds” while feeling the outside of the thighs on the back leg becoming stiff)

③ Swap the legs and do 3 times on each side

Prevent runner knees! Pre-exercise routine:

To prevent runners’ knees, it’s a good idea to routineize the “two preparatory exercises” you do before running.

Standing on one leg:

① Raise your hand on the same side as your standing leg and stretch your body firmly.

② Raise the leg on the opposite side of the standing leg to the height of the thigh and hold it for 3 seconds

③ Repeat 3 times alternately left and right

Jump on the spot:

Repeat the jump 10 times on the spot (point) The speed of the jump is slow at first and gradually increases.