Why do my knees hurt after climbing stairs?
During this period of isolation have you picked up some new hobbies? Created some new challenges to keep yourself sane? Many have turned their attention to running, conditioning themselves to be in the best shape of their lives, some even pushing themselves to get competition ready, for events such as Stadium Stomp. Although events like these have all been delayed from starting, they will raise again and we know you want to be ready.
Whether you are a complete beginner or are training for the latest Stadium Stomp competition, knee pain is frustrating. Below are 4 of the most common causes of knee pain associated with running and what you can do to treat and prevent them from happening to you:
1. Runner’s knee
Where it hurts? Pain under your kneecap that feels worse after walking up or down stairs or when running?
How to treat it:
- Reduce the distance and intensity of your runs
- Continue to exercise but do activities that does not aggravate your sore knee
- Use a Thermoskin Knee Brace
- Apply ice or use a CoolXChange Bandage after exercise
- Foam roll your quads
- Try BetterYou Magnesium Oil to reduce muscle cramps
If the pain continues, see your health care professional
How to prevent it:
- Consult a healthcare professional for advice
- Do some strength training
- Foam roll daily
- Try shortening your stride to take pressure off your knees.
2. Patellar tendinitis
Where does it hurt? Pain below your kneecap and at the top of your shin; it gets worse when you run and also hurts going up and down stairs.
How to treat it:
- Stop running until you can do so pain-free; try cross-training instead
- Apply ice or use a CoolXChange Bandage
- A Thermoskin patellar tendon strap can reduce pain
- Try BetterYou Magnesium bath salts to reduce your muscle cramps
If the pain continues, see your health care professional
How to Prevent it:
- Strength training
- Stretch your quads and hamstrings
- Foam roll daily
3. Iliotibial band syndrome
Where does it hurt?
Pain on the outside of your knee. It usually comes on five minutes into a run and subsides when you’re finished.
How to treat it:
- Reduce the distance and intensity of your runs
- Try cross-training
- Foam roll on the soft part of your outer thigh
- You can also try Ares Kinesiology Tape to increase blood flow and healing potential to the area.
If the pain continues, see your health care professional.
How to prevent it:
- Do strengthen exercises – particularly for your glutes and core muscles
- Foam roll daily
- Try shortening your stride to take pressure off your knees.
4. Osteoarthritis
Where does it hurt?
Pain, swelling and stiffness in your knee during running or even day-to-day activities.
How to treat it:
- Keep moving, activity keeps joints lubricated
- Run on soft surfaces
- Find the perfect Knee Brace for you.
- Try BetterYou Magnesium Oil to reduce muscle cramps
If the pain continues, see your health care professional.
How to Prevent it:
- Strength training
- Keep moving
- Use a Compression support to reduce swelling
As with all advice, please see a healthcare professional to make sure it is correct for you.
