Why Your Knees Hurt After Running
The other day I was emailing with a runner who told me something I hear all the time: She felt fine while running, but her knees were getting sore AFTER…
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At the beginning of my career as a physical therapist, I used to try and fix people’s pain immediately. Providing them with that magic exercise, stretch, or hands on technique that would totally abolish their symptoms.
Years of working with runners has taught me something very different: instant fixes rarely exists. What does exist, and matters far more, is setting a positive trajectory then letting time do it’s work.
Good physical therapy isn’t about one perfect solution. It’s about repeatedly doing two simple things well. I think of it as a one–two punch.
Punch #1 – Stop pissing it off
This is the most important step. Identify the key things that aggravate your pain and remove or modify them.
Punch #2 – Do something to make it feel better
Add in a movement, position, or exercise that reliably eases symptoms.
The one-two punch of setting a positive trajectory: Stop pissing it off, do something to make it feel better.
Here’s a real example from my own life.
For much of this year, I dealt with persistent left-sided low back pain. I noticed two things clearly made it worse: sleeping on my left side and riding my bike to work.
So now I only sleep on my right side, and I started driving instead of biking. Two major irritants gone. Punch #1 complete.
I also realized my back felt better when I bent it backward. Especially after long periods of sitting. So I started doing regular press-ups. Punch #2 activated.
The combination of removing what irritated my back and adding what helped it feel better completely changed my symptoms. Repeating that process over time is what’s healing my back, not a single magic fix.
That’s the power of setting a positive trajectory.
If you’re dealing with a stubborn ache or injury, start here:
Identify what clearly makes it worse and stop or modify it.
Identify what makes it feel better and do more of that.
It’s simple. But when done consistently, it works.
Running form can be a major irritant for anyone experiencing pain during or after runs. That’s why I host so many Running Gait Workshops.
If you’re interested in learning about running form and seeing if maybe something about the way you’re running is aggravating symptoms, come to my next workshop at Orange Theory (details below)
Your best is yet to come!
Dr. Michael
Valiant Physical Therapy
Evanston, Illinois
Physical therapy for Runners | Sports Rehab
