If you’re a dedicated runner then there’s a high chance that you’ve had knee pains before. I am not a veteran runner but I do play sports and trust me there’s nothing scarier than your knee hurting while climbing the stairs. Knee pains are a common occurrence for those who run on a daily basis and lack of medical attention can result in the knee being injured permanently. Around 70% of the runners suffer with what’s called as the ‘Runners knee’. This occurs when your knee cap rubs against your thigh bone which can eventually result in the corrosion of the cartilage. Some extreme cases may also require knee replacements after which running again would not be possible. The idea of not being able to run anymore is terrifying so that’s why you need to take special care of your knees.
Here are some tips that can help you protect your precious knees and make sure that you continue to run for a long time without worrying about them giving up on you.
1) Wearing the right shoes:
Choosing the perfect shoes for your feet is eminently important for maintaining good knee health. Go to your local shoe store and ask them for a gait analysis. This analysis helps them determine the form of your running and accordingly provide you with the kind of shoes suited best for you. It’s best to invest a little and never compromise on the quality of your shoes. But that doesn’t mean that you should go buy the most expensive shoes available without even checking it’s cushioning or fitting.
2) Never forget to stretch
Stretching your muscles is a must before involving yourself in any physical activity. Stretching loosens your muscles, makes them more flexible and strong. Lack of stretching can cause muscle cramps and increased pressure on knees because of the tightened muscles. It is advisable that you should stretch before and after your runs to avoid any kind of body injury.
3) Don’t over-exert yourself
The number one rule of an athletic person is to rest for at least for two days in a week. Pushing yourself too hard or over exerting your body can increase the chances of you injuring your body. Taking days off will help your muscles to rejuvenate and improve your performance for the rest of the week.
4) Improve your running form
If your knees constantly pain while running then you’ll have to work on your running form. While running make sure you land on your mid foot and not on your heels, try to exert more pressure towards your toes. Also make sure that you keep your toes pointed in the direction in which you’re running. Straying feet will result in a sharp pain in the medial side of your knee. Keep your knees bent and soft while landing, keeping them straight will increase the pressure exerted on them.
5) Increase the number of strides
Shorter the strides you take, the faster will be your pace and in turn lesser pressure will be exerted on your knee caps. Over striding limits your running efficiency and increases your risk of leg injury.
6) Don’t ignore the pain-
A mistake majority of the runners do is underestimating the pain in their knees. I’ve done this too and I know how bad this can be for your knee. If your knee pain doesn’t subside after a week you need to show it to a doctor immediately before your condition gets worse. Taking a break from strenuous activities and doing physical therapy diligently for the prescribed period of time will help your knee heal in no time.