Every runner’s greatest concern is that their joints would begin to hurt and prevent them from running. You never know when something like knee or ankle discomfort can strike, but you should be aware of the most prevalent causes and how to avoid them.
Running With Bad Knees
Have you had a knee injury when you were younger, and it’s starting to bother you now that you’re running? A meniscus tear, like the jumper’s knee, is another issue that can make your knees hurt. Because knees are gentle and the impact of feet on the ground puts too much stress on them, there are numerous reasons for this pain to appear. Fortunately, there are numerous ways to avoid this and to properly care for your knees and the tendons that surround them, allowing you to run without difficulty.
Wear the Proper Footwear
Feet are really complicated, and if you don’t look after them when running, you’ll have more issues with them, your knees, and even your hips. It’s all intertwined, and you need to safeguard your foot to avoid future aches and pains. Running is a high-impact sport that puts a lot of strain on your feet, ankles, and knees, so wearing the right shoes will make it easier to run and lower the risk of injury and suffering.
It’s up to you to pick the perfect shoes that will support your toes, heel, and arch properly. The sole should also be soft and thick enough to give adequate cushioning while jogging. Not only will jogging become more enjoyable, but you’ll also be able to relieve tension on your knees, give comfort to your feet, and avoid or prevent ankle pain and injuries.
Don’t Forget to Strength Train
Strength training benefits the entire body. Your muscles will get stronger and more flexible as a result of proper strength workouts, which is an important element in avoiding discomfort and injury. You should try to strengthen your lower-body muscles if they are weak. You can strengthen and balance your thighs and knees by doing a variety of exercises such as lunges and squats. It’s important to work on your core and stability, as it will protect your knees and hips during running and may even improve performance.
Keep an Eye On Your Posture
It’s possible that your technique or posture is improper if you’re experiencing knee pain during or after your run. Leaning forward was once assumed to be beneficial, but a recent study by Human Movement Science discovered the exact reverse. The impact of your body on the ground rose dramatically when runners leaned too far forward, according to their research. Ask your physical therapist for a gait analysis if you’re not sure if your running posture is hurting your body.
Don’t Overwork Yourself
It’s critical to understand your body, pay attention to it, and recognize when it’s exhausted. An excessive amount of rigorous training will only have negative consequences and raise the chance of injury and suffering. If you already have knee pain, consider how much you’ve run in the last few days and whether or not it was too much for your body. To be healthy, injury-free, and achieve development, your body requires adequate rest. If you run one day, take the next day off or reduce the amount of time you spend jogging in one go. If you take care of your body and allow it to relax, you will be able to achieve your goals quickly while avoiding suffering.
Knees are quite fragile. If you apply too much stress on any joint in your body on a daily basis, it will eventually give in. So, make sure you’re using the proper running technique, invest in good shoes, and take it easy. If you steadily raise the effort, you will be able to run faster and longer.
Please don’t hesitate to contact one of our expert physical therapists at 1on1 Physical Therapy if you need assistance with knee pain or simply want to enhance your running posture. We have programs that are specifically designed to keep runners pain-free!
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