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How To Avoid Knee Injury While Running

Posted on April 18, 2024 by Rod Friberg

Knee injuries are most likely the most common type of injuries that runners get, and unfortunately also the kind of injury more likely to keep you out for the longest time. However, knee pain may also be a good warning signal you need to change something about your running, like your posture or the speed of which you're upping your weekly mileage.

A primary reason behind injury, especially amongst beginning runners is really a sudden upsurge in mileage. This may lead to some sort of injury called chondromalacia patella, or runners' knee - a dull pain behind the kneecap. Most running experts recommend increasing the length you run by only 10% weekly, even though you feel in a position to do more. The knee uses balance of thigh muscles to go along properly, and overrunning can accentuate any muscular imbalance and wear away the knee cartilage causing soreness.

One method to avoid this sort of injury would be to rectify any muscular imbalance that may exist. The root cause of this originates from either 'pronating' (running together with your foot turned outwards) or supinating (running together with your foot turned inwards). Also, in the event that you hit the bottom together with your heel while running, the shock travels more up your leg than in the event that you hit with the center of your step. It may be worth making the effort to shorten your run distance, whilst maintaining your concentration throughout your runs on making certain your foot hits the bottom properly. Running stores stock shoes specially geared for pronators or supinators, and purchasing impact absorbing soles for the runners may also be an excellent idea, reducing the impact of the bottom on your own knees.

A different type of injury originates from the 'ITB' - the iliotibial band, a band of tissue running completely down the medial side of one's leg. During running this band can shrink and rub contrary to the knee, causing a pain right above the knee aside. This may also result from overtraining, specifically from not stretching the iliotibial band enough after exercise.

There are several leg stretches which will help with this particular problem, the majority of which stretch the medial side of top of the thigh and the hip area. One stretch is performed by prone, feet out, and bringing the left leg over the right, and bending the left leg therefore the left foot is next to the right knee. Then we take the left knee and slowly push it to the proper feeling any risk of strain on the hip. Hard stretching is normally not recommended before exercise. Instead, slow warmup is recommended, accompanied by some dynamic stretching; for instance standing facing a post, contain the post and swing each leg in one side to some other such as a clock pendulum. After exercise, alongside stretching, a light massage is quite effective in loosening up those muscles again.