Whether you are a beginner or an experienced runner, odds are you have heard that running is a little hard on the knees. Though this is quite a debate, with the popular position changing on a regular basis, there is some truth to it.
Running is a high-impact sport that puts large amounts of stress on the joints; therefore, the danger of damage which can eventually lead to joint pain is a real concern.
The answer you get when asking this question depends on who you talk to or where you get your information (check out the Feel Good Knees website). In this article, we are going to be looking at how you can prepare and maintain your knee health. This will lessen the damage on your joints that running can cause. So let’s find out if running bad for your knees.
How to Keep Those Knees Healthy
Starting with healthy knees is always a great way to begin. The tips below are just some of the ways you can keep your knees prepared for the wear and tear that running has been known to cause.
Try not to overexert yourself before you are properly prepared. Bit by bit, you can increase the mileage and speed. Many experts suggest only doing speed training as a small part of your weekly mileage. Along with this training, remember to schedule recuperation days. These recuperation days will allow your body the proper time to do its job and repair any cell damage.
Having good muscle strength is key for healthy and damage-free knees. Including multiple strength sessions (experts suggest at least two) per week can help you greatly. Build a routine that is full of exercise that works multiple muscles and joints at the same time, such as squats or pushups.
If you have any pain or inflammation, do not disregard it. Rather, change up your routine. Take a day away from work totally or opt for less impactful exercises like swimming or cycling. Do this for a couple of days, while your damaged muscles and joints recuperate.
Switch It Up
Change up the type and intensity of your routine on a regular basis. Try running on various surfaces, change the incline of the surface, alternate your daily mileage, and even take a stab at moving in various directions.
On the off chance that you have had knee issues previously or are suffering from them currently, you may want to consider using a trainer or physical therapist. These professionals can use their experience to direct you in the right way to approach your running.
Tips to Avoid Knee Pain Caused by Running
There are some people that like to run. If that is you, there are things you can do to help avoid knee pain. Here are some tips that may decrease the stress and help prevent any further damage to your knees. You can also try this Revolutionary Method to stop pain.
Pain-Free: A Revolutionary Method for Stopping Chronic Pain
Heel Striking Is Bad
Do not let your heels end up hitting the ground first. Instead, you should l roll over the midfoot and then onto the forefoot when you land. Try to keep your feet from landing anywhere past your knees. Also, train your legs to move toward the back of your body instead of the front.
When your feet land in front your knees, you are interrupting your stride with each foot strike. This then sends a significant impact to your knees, using them as a dampener for that shock..
In the end, the entirety of the effect this has on your knees can be the trigger for joint pain and inflammation. Always make sure that you bend at the ankles. Watch your feet to ensure they are landing under you, and that your not landing on your heels.
Keep Your Knees Low
It’s hard to believe, but it is true. Those magazines and articles that have been telling us for years to get those knees up may have been causing you severe knee damage. Those words of wisdom are meant for people who enjoy a good sprint and not long-distance runners.
Lifting your knees makes your feet hit the ground in front of your body and with more impact. This will add to the impact your joints experience, and this could cause damage. This means keep your knees low and, when your legs are at the back of their stride, then bend the knees.
Whenever your foot descends in front of your body, you’re halting the movement and sending the shock of the impact right into your knees. The best way to prevent this is to attempt to always land midsole with your knees slightly bent.
Relax and Bend
Many sprinters use a wide stride and extend their knees as they land. This places a mind-blowing level of impact on the heel and the knee. This means that you will need to train your body and mind to not allow your legs to fully extend as you run to lessen that impact.
Aim Your Feet
In the event that your feet begin to land at angles, it can increase the chance of knee pain. Since you’re torquing your knee with each foot strike, you are putting unneeded pressure on the joint. This is why experts suggest making sure that you run with your feet pointed toward your path.
Shoes Can’t Fix It
In every case, it is better to fix your running posture as opposed to trying to fix it with an external tool. That means relying on cushioned running shoes should not be your only effort to ensure that you avoid knee damage and pain from running.
If you look at the facts, running does not really damage your knees but running the wrong way can. Yes, the impact can cause some issues; on the whole, though, if you consider what we have laid out above, you should be able to decrease the effect. If you want more ideas on how to help with knee pain, head over and see what other information is available at the Feel Good Knees website.