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If you're a runner, the chances are you've experienced knee pain at some point in time. It is prevalent among runners and can be frustrating to deal with - but an expert has
revealed how you can keep it in check. Georgia Garlick, who has spent more than a decade rehabilitating athletes, said she often sees pain behind the knee in runners, and it often comes down
to weakness or tightness through the posterior chain, especially the hamstrings and calves. She told Surrey Live: “A common cause is hamstring tendon overload, particularly where the
tendons insert just behind the knee. If the hamstrings are not strong enough to cope with the demands of running, especially at higher volumes or speeds, that area becomes vulnerable.” The
popliteus muscle, a small but important stabiliser behind the knee, can also become irritated with poor running mechanics or a lack of strength and control, Garlick said. Additionally, a
lack of glute activation, poor ankle mobility, and limited hip control can all lead to more strain being shifted into the knee joint. Garlick said that strength training is a key part of
reducing the risk of knee pain - but it is something many runners will often overlook. She added: “Every runner who wants to stay injury free should be doing targeted work for hamstrings,
glutes, calves, and improving ankle mobility.” Stretching and foam-rolling is not enough, she warned, and said building real strength was necessary to support the demands of running. Another
prevalent injury faced by runners is shin pain. Garlick said medial tibial stress syndrome, also known as shin splints, can occur when there is a spike in running volume or intensity. “It
often presents as a dull ache along the inner shin, which worsens with activity and sometimes lingers after,” she said. Repetitive impact, poor footwear, running on hard surfaces, and a lack
of strength in the lower legs all contribute to shin splints. Garlick explained: “Calf strength in particular is hugely important and often under trained.” If runners continue to train
despite having shin splints, this could lead to stress fractures. Shin pain could also point to more serious issues like chronic exertional compartment syndrome, so it should not be ignored.
The NHS says that knee pain is a common injury for runners, and will manifest as dull or sharp pain at the front of the knee, around it, or behind the cap. It recommends icing the area for
up to 20 minutes a few times a day to manage the pain - but if it is severe or your knee is swollen, head to your GP. It is important to stop running, even if the pain is not severe, and get
your knee checked by a doctor or physiotherapist if the pain persists longer than a week. They can recommend stretches or exercises to aid with recovery and will give you guidance on how to
start running again.