Four Ways To Deal With Knee Pain After A 5K Race
If you've just completed a 5k race, and you are suffering knee pain, then you're probably looking for some sort of relief. If you are still able to walk on the knee without intense pain, then it is most likely a non-serious issue that does not require immediate medical attention. However, you should not try and run on the knee again until it has healed up and until you have figured out what you were doing wrong to cause the injury. Here are some things to consider.
Stretch It Out
If you don't stretch properly before a race, you might be tight and end up with knee pain. This is why you will often see runners laying on the ground, contorting into all sorts of positions. It's not that they are getting in some light yoga beforehand just for the fun of it; they are making sure they are limber.
One particular stretch you should do is the IT band stretch. The IT band stands for iliotibial band. This is a length of connective ligament that runs down the side of your thigh. If it's tight, and you run, it can get inflamed and manifest pain in the knee. In order to stretch the IT band, you should stand with one leg crossed in front of the other, and then bend sideways. You should feel a pull in the side of your thigh, around your hip joint. Repeat the stretch on the other side.
Ice and Rest
It's quite possible that you simply pounded too hard while running. If you were racing where there was a downhill slope, and you didn't slow down, you could have shocked your knee joint. If this is the case, the solution is to rest your knee and ice it. This will help reduce the swelling. The way to correct this problem is the not run full speed downhill next time. When you run downhill you put undue stress on your joints.
New Sneakers
Don't forget to check your sneakers. If you ran a normal race on a flat surface, and stretched out before hand, it might be a case of bad sneakers. You should check your sneakers and see how the soles have worn. The pattern of the wear will tell you if you are an over-pronator or under-pronator. If you have a severe under or over pronation, then you should get sneakers that are designed for your stride (they will have more cushion and reinforcement on the side where your foot strikes first).
Chiropractic Adjustment
If you have a heavy foot strike, perhaps your heel strikes instead of land mid-foot, you could have ended up causing a misalignment in your joints over the course of many races. This will need to be corrected by a chiropractor like Dr. Jason B Kaster DC. They can adjust your leg and put your joint back into proper alignment. They will also analyze the way in which your foot falls when you run and correct any improper form.