Whether you're an ultramarathon runner or a 5k runner in it for the free t-shirts and snacks, running is a part of your life. And a healthy part at that!

Running supports your cardiovascular fitness, muscular endurance, and your mental health. It's a great hobby for those that enjoy being outdoors or staying active with friends and family.

But when you start to notice inside knee pain after running you start to worry that maybe something is wrong. Keep reading to learn what might be causing that pain and what you can do to make it feel better.

Inside Knee Pain After Running

What do we mean when we refer to the "inside" or "inner" knee? Good question. There are a few different parts of your knee that can be injured or irritated from exercise, particularly running.

The inside knee is the relatively small area on the inside of the leg closest to your other knee. So for your left knee, this area would be to the right of the kneecap.

Others runners that have experienced this pain refer to it as a "twinge", "nagging pain", or "ongoing soreness" rather than a sharp or shooting pain. But everyone experiences muscle and joint pain differently. If any of these terms accurately describe how the inside of your knee feels, keep reading.

Bursitis

Your post-running knee pain could be caused by bursitis which is inflammation in the tissue around the knee. This means that there is some swelling happening under the skin causing knee pain.

Bursitis can be caused by overuse or an injury. Either way, you can treat this issue by applying ice to the area. You can also try using an anti-inflammatory medication if your doctor approves.

Medial Plica Irritation

Plica are folds in the lining of the joints of your knee. If the plica become inflammed they get bigger and can get stuck between bones. This will result in pain during and after running.

This is a common injury among runners because it's caused by overuse. If you've been running more than usual, plica irritation could be the reason your inner knee hurts.

Resting and icing is usually the best form of treatment, but you can consult a doctor if you have other questions about treating it.

Torn Meniscus

The meniscus is the cartilage between the shinbone and thigh bone. Each of your knees has two menisci. You can damage or tear your meniscus during running or other physical activities.

The meniscus can also wear down over time causing soreness and pain. Meniscus injuries can vary in severity so it's best to talk to a pain specialist if you think this might be causing your pain after running.

Runner's Knee

Runner's knee isn't the name for one specific injury. Instead, it is a broad name for a few different injuries runners commonly experience. Most of these injuries result in pain of the interior or exterior of the knee.

One of these conditions is called iliotibial (IT) band syndrome. It happens when the tendon is irritated or inflamed from overuse. Runners with IT bands syndrome often complain of pain on the inside of the knee.

Runner's knee is usually caused by overuse, so resting might be the right solution. In the meantime, you may be able to try different cross-training exercises to strengthen the muscles around your knee and prevent future injuries.

MCL Injury

The MCL (medial collateral ligament) is located along the inner knee. It provides stability to the joint. When injured, it can cause serious pain in the knee.

Usually, MCL injuries are a result of a collision, like in football or hockey. But occasionally runners can have MCL injuries from missteps where the knee is forced to bend or move in an unnatural way. If you have severe pain in your knee when putting pressure on it and you think it may be an MCL injury, contact your doctor right away.

Osteoarthritis

Like other forms of arthritis, osteoarthritis is a degenerative condition. It happens when the cartilage of the knee (or other areas of the body) breaks down. People notice osteoarthritis pain during normal activities, such as walking, running, climbing stairs, or bending over.

Osteoarthritis may prevent you from running as much as you would like but it doesn't mean you have to give up running forever.

Tendonitis

Tendonitis is a common knee injury caused by inflammation of a tendon. This type of pain is typically worse in the morning and decreases as your body warms up.

Tendonitis can be caused by running but it doesn't necessarily mean that you have to discontinue your running routine. Instead, you can reduce your mileage, start running on softer surfaces, or try replacing your old running shoes.

You can reduce pain from tendonitis by icing or taking an anti-inflammatory.

Curing Knee Pain

The treatment for your inside knee pain will vary based on the cause and the severity. A specialist will be able to tell you the best treatment plan for your condition.

Generally, knee pain can be reduced by resting and applying ice to the area. Your doctor may also recommend using a compression sleeve on your knee when running. You can try certain exercises to improve your lower body strength too.

Always follow medical advice when it comes to rehabilitation from a knee injury.

Running Pain-Free

As you can see there are many common causes of inside knee pain after running. And while some of them might be more severe than others, they should all be addressed before you continue your training.

You can protect yourself from future injuries by adding stretching and strength exercises to your regular routine. Also, avoid dramatic increases in running mileage that your body isn't prepared for.

If you're experiencing knee pain, contact us today and one of our specialists can help get you back on your feet and running pain-free as soon as possible.

Sometimes, in the midst of a workout, there’s a split-second “Oh no!” moment when you feel a snap, pop, or sharp pain that signals you’ve moved the wrong way or gone too far.

In those cases, the next steps are easy: deal with the pain, ice the area, and see a doctor. But what happens during all of those other times when an injury doesn’t raise a red flag? What happens when the adrenaline presses you forward, and you continue your workout without even knowing the damage you’ve caused?

The resulting sensation can leave you wondering whether what you feel in your muscles is sore vs. pain. If this sounds familiar, it’s important to take a step back and reconsider your workout pain. Here’s what you need to know about the difference between good pain and bad pain and what to do about each.

Working Within Your Activity Threshold

Let’s start by talking about your individual activity threshold. As you work to create a stronger and fitter version of your body, you’re working within a personal threshold for how much activity is “too much.”

Reaching toward this threshold is where physical gains will occur, as long as you stay on the safe side of the line. Crossing over that threshold, however, is where injury and pain can take place. Being realistic about your abilities can help you play it safe and experience more good pain over bad pain.

Each person’s activity threshold is different, as it will vary depending on factors like your age and current strength. Only you can know how far you can go before crossing your activity threshold. The more activity you do, the more aware you’ll become of your limits—so listen to your body as you go.

Now that you know a little more about where both types of pain occur in terms of your physical limits let’s take a look at a few important differences between both types of workout pain.

Physical Sensations of Sore vs. Pain

While it may seem like all body pain must be equal, most people can tell the difference between the sensation of bad pain and good pain.

Good pain, or muscle soreness, often occurs as tenderness around muscles you’ve worked during your exercise. You may also have a sense of mild burning while you’re working out, as well as a tight or dull aching feeling when you’re resting.

An injury, on the other hand, will present as sharp, stabbing, or deep pangs that happen at rest or when you’re working out. This type of pain is often more pronounced than soreness, and it’s a key sign that something more serious is wrong.

Location of Soreness vs. Injury

As you might expect, muscle soreness should only occur within the muscles. This soreness happens as a result of the micro-trauma you’re causing during exercise. Your muscle will then repair the trauma by creating stronger muscular connections.

An injury may happen within the muscles, especially if you’ve overworked or torn a muscle. However, joint pain can also be a sign of a more serious injury, so it’s worth noting any aches that happen outside of the muscles you’ve worked.

Healing Timeline for Muscle Soreness vs. an Injury

After a good workout, you can expect your muscle soreness to peak between 25 to 48 hours after your exercise. Lingering sensations may last for up to three days, depending on the intensity of your workout. This soreness should also ease up when you warm up muscles during another stretching session or workout.

If the soreness doesn’t fade on its own after a few days, you may have a more serious problem on your hands. Pain from an injury may not fade when you jump into your next workout, and it’s a key sign that you should stop and rest instead of pressing on.

There’s no specific healing timeline for bad pain, as it may either go away on its own with rest or remain in place until you’ve addressed the cause.

Improvement for Muscle Soreness vs. Serious Injury

When it comes to muscle soreness, you’ll usually find that the issue improves even as you go about your everyday life. For more serious soreness from an intensive exercise regimen, you can follow up with stretches or take more time for rest and recovery. You may also notice that your soreness worsens when you sit still and feels better after you’ve started moving again.

For an injury, the pain may only go away once you’ve applied ice or heat packs to the affected area. Rest may help as well, especially if the injury is a serious one. Continued movement and activity, whether you’re following the same workout or a new one, can worsen the issue.

Steps to Take With Lasting Pain

If you’re having a hard time telling the difference between minor soreness and a serious injury, seeing a medical professional can help. This is especially true if you’ve been living with chronic pain over a long period of time.

Whenever you suspect an injury, make an appointment with your doctor to get yourself back on track toward recovery. They’ll be able to advise you on any techniques or medications to help manage severe pain as well as the types of activities you should avoid.

Going forward, you may also want to work with a physical therapist to make sure you have good form throughout your exercise routine. With an expert checking your stance and posture, you’ll stand a much lower risk of injury during your workouts.

Get Medical Advice on Your Pain

Muscle soreness can be a minor source of inconvenience, but a serious injury is nothing to ignore. If you think you may have experienced an injury during a workout, the tips above can help you know the difference between sore vs. pain. For more information, schedule an appointment to see how our treatments can put you on the road back to recovery.