Do your knees have pain when running? Let’s find out how to prevent knee pain when running via the article.
Knee pain or runner’s knee is a common injury when running. This injury has a great influence on your health and daily life. So, here are 6 simple ways to prevent knee pain when running that you should know.
- Choose the right running shoes
- Do exercises to train your strength
- Have a right diet
- Lean forward while running
- Avoid overstriding and lifting your knees when running
- Let your knee rest enough
Let’s learn about the details of the methods together.
1. Choose The Right Running Shoes – Tips Prevent Knee Pain When Running
When running, you put a lot of stress on your feet and knees. So, wearing suitable running shoes is a good way to protect your knees.
The special design of running shoes will provide support and reduce the stress on your feet and knees. You will feel the difference when running on high-quality and poor-quality running shoes.
Running on improper shoes, your knees, and other parts of your legs are easy to get injured. So, how to choose the right pair of running shoes?
First, find shoes that fit your feet. Too loose or too tight shoes are not good for you. The right shoes will bring you comfort when you move.
Second, know well your foot type to pick suitable shoes. Natural foot types include neutral arch, flat arch, and high arch. For each type, there are shoes with different supports. You can ask the shoe seller to help you choose the right shoes.
Besides, changing your shoes regularly is also important. No matter how good your shoes are, they will wear out over time. Don’t forget to check and buy new shoes when necessary to protect your knees.
2. Do Exercises To Train Your Strength – Prevent Knee Pain When Running
If your lower-body muscles are too weak, they can’t hold your hips and ankles in the right place. Then, when running, knees will have to carry your entire body weight, and they will get pain. Therefore, you need to train your strength to prevent knee pain.
You can train your lower body muscles and joints by doing some exercises. In that way, you will also strengthen your knees. They will be less likely to get pain when running. Here are some effective exercises that you can do every day.
- Foam rolling
- Calf stretch
- Clamp shell
- Kneeling hip flexor stretch
- Exercises with resistance bands
- Single-leg exercises
You can start with simple exercises and light training intensity.
3. Have A Right Diet
Your diet has a close relation to the development and health of joints, including knees. Providing the right nutrients and substances will help you maintain healthy knees.
You should eat more foods that are high in calcium. Milk, milk products, and dark green vegetables are ideal sources of this mineral.
Besides, omega-3 fatty acids are also good for your joints. They can prevent joint inflammation. Omega-3 is abundant in marine fish such as salmon, tuna, sardines, mackerel, and so on.
Moreover, supplements like Chondroitin sulfate and Glucosamine are also necessary for your joints. You should take 1,200 mg of Chondroitin sulfate and 1,500 mg of Glucosamine every day.
4. Lean Forward While Running
Your trunk position while running also affects your knees. Researches show that leaning forward while running can reduce the risk of knee pain.
Leaning forward will help distribute your body weight to your hip, and reduce the stress on the knees.
When you run, slightly fall your body forward. Remember to lean from your ankles, not your hips. Your position is similar to the stance of a skier.
5. Avoid Overstriding And Lifting Your Knees When Running
Overstriding will make your feet get ahead of your knees and create a foot strike. The strike will put a force on your knees and cause knee pain or injury.
Thus, always keep your knees ahead of your feet and your legs swing rearward.
You can stop overstriding by reducing the length of each stride. Increasing your running cadence is a good way to reduce the stride length.
The recommended running cadence is 160 steps per minute. If your cadence is lower than this, increase it gradually.
Besides, avoid lifting your knees when running. Like overstriding, lifting your knees will make your feet land in front of your body. So, your knees should swing low.
6. Let Your Knees Rest Enough
Overtraining is known as one of the main reasons for knee pain. So, having a proper training intensity will help you prevent knee pain when running.
You can start running in short distances, then increase by 10% each week. Besides, allow your knees to rest enough because they need to recover after training.
Always listen to your body, and stop running when you feel uncomfortable or pain in your knees. To treat knee pain, follow the instructions below.
- Use knee support to protect your knee from further injury
- Let the knee rest for some days without doing any exercises
- Put an ice bag on the affected knee for 20 minutes, do 3 times per day
- Raise your leg above heart level when sitting or lying down
- Wrap the affected knee with an elastic bandage to provide it more support
Running is an effective way to train. It is good for your health, but it also comes with knee pain risk. You can consult the above methods to prevent knee pain when running. Be a smart runner and take care of your knees well to run longer.