Five Tips for Preventing Runner’s Knee
Running is an excellent way to stay fit and healthy, but it can be tough on your knees. Here are some tips to help you run without damaging your knees:
- Warm Up and Stretch. Before you start running, it’s essential to warm up your muscles and stretch them properly. Focus on the muscles around your knees, such as your quadriceps, hamstrings, and calves. You can contract the opposite muscle group while stretching to improve your ability to stretch those muscles. For example, while stretching your hamstrings, contract your quadriceps. This will help reduce the risk of injury during your run.
- Strengthen Your Leg Muscles and Core. Strengthening your leg muscles and core is essential for preventing knee injuries. Exercises such as squats, lunges, and farmers walk can help build strength. Plyometric exercises that involve jumping or explosive movements can also contribute to injury prevention. Doing light weight training twice a week for 10 to 15 minutes can also be helpful.
- Use Cold Therapy on Sore Knees. If your knees are sore after a run, try icing them. Professional athletes often sit in frigid water for five to 10 minutes to reduce inflammation and soreness. However, check with your doctor before attempting this and be prepared for a cold experience!
- Mix Up Your Cardio Routine. If you’re injury-prone, it’s wise to mix in other forms of cardio into your routine a few times a week. This will help ease repetitive strain on your knees. Cycling is one option, and circuit training is another that you can do from home.
- Stay Hydrated. No matter what exercise you do, it’s essential to stay hydrated for optimal muscle function and health. Make sure to have a tall glass of water before you hit the pavement and immediately after you get home. If you’re going for a long run, make sure to hydrate the day before and avoid alcohol.
By following these tips, you can run without damaging your knees. Remember to always listen to your body and take a break if you experience pain or discomfort.
Will running damage my knees?
“There have been several recent studies that have debunked that myth. In fact, they have shown the opposite — that running tends to be protective of knee arthritis.” More common sources of pain or injury in runners’ knees are iliotibial band syndrome (ITBS) and patellofemoral pain syndrome (PFPS), says Dr. Mayer.
Should I wear knee brace while running?
Whether or not you’ve had a knee injury in the past, in most cases it is ideal to use a knee brace while running. The primary reason being – while you’re running, your knees absorb a lot of the impact, which can lead to damage over time.
Knee exercises for runners
- Knee bends – 3 sets of 10 repetitions (reps)
- Thigh contraction – 3 sets of 15 seconds with each leg.
- Straight leg raises – 3 sets of 10 reps with each leg.
- Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg.
- ITB (iliotibial band) – 3 sets of 15 seconds with each leg.
Do knee braces help runners knee?
To further boost the healing process, you should wear a knee brace or support that provides medical-grade compression. A good compression support can relieve your knee pain, which is particularly important at the beginning of your recovery when the pain is most severe.
What is runner knee?
Runner’s knee is pain in front of the knee or around the kneecap. It may be caused by overuse, a structural defect, or a certain way of walking or running. Symptoms include pain, and rubbing, grinding, or clicking of the kneecap.
When should I wear a knee brace for running?
If you’ve recently had surgery on your knee or a mild injury, you may benefit from using a brace. Those with certain conditions such as Anterior Knee Pain (PFPS) and Patella Tendinopathy may find a knee brace beneficial.
Why do runners wear knee brace?
Knee braces can help runners stay away from common injuries sustained while running, such as MCL tears, meniscus tears, knee sprains, patellar tendonitis, IT band syndrome and runner’s knee. Much of prevention comes down to stabilizing and strengthening the knee.
Do knee braces make you run slower?
The bee’s knees
Other research has found that knee braces don’t significantly affect speed or agility;2 may be valuable for rehabilitation but decrease local blood flow and increase fatigue;3 and protect from lateral blows but may slow sprint speeds.
Can you wear a brace for runners knee?
For runners, a knee brace can be a solid temporary addition—along with physical therapy—to correct any underlying issues that led to the knee pain in the first place, Kelley explains. [Stay injury free on the road by getting on the mat with Yoga for Runners.