With the Standard Chartered Singapore Marathon 2024 just a month away, you’ve likely put in months of hard work. At this stage, knee pain or any other form of running injury is the last thing you want jeopardising your progress, especially when every step counts toward your goal. While it might feel natural to push through, understanding when to ease up could make the difference between standing confidently at the start line or letting all that hard work go to waste.
To keep your momentum going, protecting your knees and feet is essential. Thus, building strength and resilience in these areas is crucial to stay on track and avoid setbacks. For helpful guidance on getting your feet race-ready, check out our care tips to prepare your feet for marathon training. Now, let’s look at common types of knee pain runners face and when it’s best that you take a break.
Iliotibial Band Syndrome
Iliotibial Band Syndrome or ITB, is often felt as a sharp pain on the outer side of the knee, right where the iliotibial band rubs against a bony area called the lateral femoral epicondyle. In the early stages, this pain is usually well-defined and easy to pinpoint, but if left untreated, it can start to spread around the knee and even up the thigh. A small bursa in this area might also become irritated, which could potentially lead to bursitis, adding another layer of discomfort. ITB is a familiar issue for runners, especially those who increase their mileage or intensity too quickly, and it tends to worsen with repeated stress.
As the kilometres add up, ITB can quickly intensify, especially with each foot strike hitting the ground. The sensation often starts as a sharp or burning ache that builds as you continue running and may linger after you’re done. In advanced stages, this pain can even flare up during daily movements like walking, climbing stairs, or squatting, making early attention crucial to protect your knees from long term strain.
Patellofemoral Pain
Patellofemoral pain, commonly known as “Runner’s Knee”, is a familiar struggle for many runners. It starts as a dull ache around the kneecap and tends to intensify with activities like running, taking stairs, or even sitting for long periods. Often, this pain develops when training load increases too quickly, placing extra pressure on the knee joint. Muscle imbalances, like weak hip or thigh muscles, can further disrupt knee alignment, causing the kneecap to track unevenly and adding strain with each step. Running styles that involve overstriding or heel striking may also contribute to this, and some runners find that shoes designed for stability can help reduce the strain on the knee.
What makes patellofemoral pain particularly challenging is how easily it flares up, often worsening on downhill runs or after extended activity. As it progresses, pain can appear sooner in your run, intensify faster, and linger longer afterward. In advanced stages, it may start affecting daily actions like climbing stairs, sitting for long periods, or squatting. These signs indicate it is time to address symptoms early to avoid long term knee pain.
Patellar Tendonitis
Patellar tendonitis is another common issue for runners, presenting as a sharp, localised pain just below the kneecap where the patellar tendon attaches to the shinbone. This pain is often easy to pinpoint and becomes tender to the touch, making it distinct and immediately noticeable. In the early stages, it typically surfaces at the start of a run, gradually easing as the body warms up, only to return once you cool down. By the next morning, runners often experience a lingering stiffness and soreness around the knee, which usually lessens after some movement loosens up the area.
What makes patellar tendonitis particularly troublesome is how quickly it worsens with sudden increases in training intensity or mileage. Running downhill or on hard surfaces can add even more strain to the tendon, causing the pain to appear earlier, intensify faster, and last longer after each run. In advanced stages, the discomfort may even disrupt sleep, a clear sign that early management is essential to avoid long-term knee issues.
Run Stronger with East Coast Podiatry
With the Singapore Marathon fast approaching, we know you’re giving your all in training, pushing your body to prepare for the big race. However, listening to what your body needs, whether it’s responding to a small ache or a lingering pain, can make all the difference in preventing setbacks. For those already coping with knee pain, addressing it early is key to staying on track and ensuring all your hard work brings you closer to achieving your personal best time.
At East Coast Podiatry, we’re here to help you reach your marathon goals. Whether you’re managing persistent knee pain or looking to prevent potential injuries, our team is ready to provide the support you need to go the distance. Book an appointment at our Novena branch today and let us help you cross the finish line strong and pain-free.
