Why Do My Knees Hurt When Running: Common Causes and Solutions for Adolescent Runners

Knee pain is a common issue among adolescent runners, and it can be caused by a variety of factors. Understanding the underlying causes and implementing the right solutions can help alleviate discomfort and prevent further injury.

Common Causes of Knee Pain in Adolescent Runners

Growth Spurts

At the age of 15, you may be experiencing rapid growth, which can lead to growing pains or conditions like Osgood-Schlatter disease. This is a common condition where the knee becomes inflamed due to stress on the growth plate. During this period, the bones grow faster than the muscles, leading to tension and inflammation in the tendon attached to the kneecap.

Overuse Injuries

Suddenly increasing your running distance or intensity can put extra stress on your knees, leading to overuse injuries. These injuries can include patellar tendinitis (often called 'jumper's knee' or 'runner's knee') and patellofemoral pain syndrome. Patellar tendinitis is an inflammation of the tendon connecting the kneecap to the shinbone, while patellofemoral pain syndrome (PFPS) involves pain around or behind the kneecap.

Improper Form

Poor running mechanics, such as overstriding or wearing improper footwear, can put additional strain on your knees. Overstriding means reaching out too far with your legs, which can lead to landing on the ball of your foot rather than the heel. This can force your knee to absorb a greater impact, resulting in discomfort and potential injury.

Weak Muscles

Weakness in the muscles around your hips, thighs, and core can contribute to knee pain. These muscles play a crucial role in stabilizing the knee during running. Weakness in these areas can lead to improper mechanics, which in turn can put stress on your knees.

Injuries

Previous injuries, even minor ones, can also contribute to knee pain if they haven't fully healed. Incomplete recovery from a previous injury can make you more susceptible to further pain and potential setbacks.

Recommendations for Preventing and Addressing Knee Pain

Rest

Taking a break from running can help your knees recover. Allowing your body to rest and heal is essential in preventing further damage. If you experience persistent pain, it's important to take a week or two off to give your body a chance to recover.

Ice

Using ice packs can help reduce swelling and pain. Applying ice to the affected area for 15-20 minutes several times a day can provide relief and help your body manage inflammation.

Strengthening Exercises

Focus on strengthening your legs and core, especially the quadriceps and hamstrings. Stronger muscles provide better support for your knees, reducing the risk of pain and injury. Consider incorporating exercises such as squats, lunges, and leg presses into your workout routine.

Proper Footwear

Ensure you have properly fitting, supportive running shoes. Wearing shoes that don’t provide adequate cushioning or support can contribute to knee pain. It’s essential to choose shoes that are appropriate for your foot shape and running style.

Consult a Professional

If the pain persists or worsens, it's a good idea to consult a healthcare professional, such as a physical therapist or sports doctor. They can provide a proper diagnosis and develop a treatment plan tailored to your specific needs. Regular check-ups can also help monitor your progress and make necessary adjustments to your training regimen.

Listening to your body and addressing pain early can help prevent more serious injuries down the line. With the right approach, you can continue to enjoy running and stay injury-free as you grow and develop.