Why Knee Pain Gets Worse When You Exercise And How To Ease It… | Simply Physio
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Why Knee Pain Gets Worse When You Exercise And How To Ease It…

Got this question sent to me yesterday by a "confused" reader of my newspaper articles suffering with knee pain..

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"Hey John-Mark, I've been suffering with a pain in my right knee now for a few weeks. What I can't put my finger on is what I did to make it start in the first place, and even more confusing is that it's most painful when walking down the stairs, and only comes on 10 minutes into a run.

Sometimes it aches, sometimes it feels tender and dull, but I don't understand why I could run fine before and now I can't run without having to stop after 10 minutes. Can you help?"

-Dana, 47, Oakridge

There's a good chance that the same thing is happening to Dana as it does to most people this time of year...

 And it's no surprise seeing as we're now in late Summer heading into Fall quicker than we know it...

This time of year we see more people than ever in our clinic suffering with painful knees, the reason why? Because it's around this time of year that people decide to be more active and take things up like running and walking for longer distances as the heat and humidity from the summer is leaving.

And even if they're used to running, people tend to step it up and run a little longer than usual because the fall weather feels so nice, sometimes adding in extra running days going from twice a week, to four times a week.

What's likely going on with Dana is something called 'runner's knee - it's got it's nickname for an obvious and very unfortunate reason because it's common among runners, and even those who are brand new to running.

If we run often, after a while the stress of running can cause irritation around the knee area. The resulting pain can be sharp and sudden, or irritating and dull. Sometimes it disappears when you're running, only to return again afterwards.

The pain will generally feel worse when bending the knee, especially when walking or running downhill, or even something as simple as walking down a flight of stairs!

So- why is Dana feeling pain in her knees?

Think of it like this - each time you run and bend your knee, your knee cap rubs against your thigh muscle, and just like if you were to rub your hand against your arm, eventually your arm would go red and become sore after a while. Well the same happens with your knees!

If you're not used to running, OR, if you haven't slowly built up how long you run for and how many times a week you choose to as well, then this is going to be a shock to your knees.

Another thing, if the muscles around your knees are weak and tight, they're not going to be able to support you through a run...

...And without strong muscles to support your knee Joints, (or just really tired and weak ones), you're much more likely to suffer from aches and pains.

So the solution to Dana's problem?

It's likely to be a simple case of strengthening the knee muscles (and hip and lower back ones too), to make them stronger and support Dana when she runs - not MORE exercising

See, a lot of people think that exercising more is good for them, and it is to an extent, but only if you're doing the right type of exercises to benefit everything else you're doing.

Doing the right type of exercises and stretches to strengthen the right muscles will mean your knees will be strong enough to walk and run for longer, with less pain at the end of the day.

You've got to build a strong foundation first before doing more and to prevent any aches and pains suddenly creeping up on you which could put you out for a few weeks...

Want more tips and advice for knee pain? Visit my website here where you can instantly download a copy of my free report 8 Simple Ways to Stop Knee Pain Without Injections, Pain Medication, or Having to Wear a Support


John-Mark Chesney

John-Mark Chesney

Dr. John-Mark Chesney, PT, DPT, OCS, CDNT helps people in Knoxville stay active, healthy and mobile - so you can spend time doing the activities you love instead of sitting at the doctor’s office. His practice, Simply Physio, specializes in helping people in their 40’s, 50’s, and 60’s move and feel better without the use of prescription pain-killers or procedures like injections or surgery. For more than a decade, 1000’s of people have trusted John-Mark Chesney with their healthcare questions concerning aches and pains. He has been providing solutions for people who suffer from disabling pain, solutions that don’t involve pain medication, braces, injections, or surgery. He works with people 40- 60+ on a daily basis and has completed extensive training on the most effective, research supported, hands-on treatments and healing movements that can give fast relief to people who suffer from muscle and joint pain. Clients seek out John-Mark Chesney as he has built a reputation for helping people regain their independence and return back to an active and healthy lifestyle.
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