When it comes to running, you’re probably a dedicated, strong and hard-core dedicated runner who puts in a lot of hours of training every day of your week. Not only is your running consistent but you also push every time to be better than before. However, every runner always fears the day his knees will start to ache. Your fate is not sealed and according to a research conducted, it was found that older adults who had been runners in their youthful days were at a lower risk of experiencing knee pain later in life. For you to receive optimal service from your knees, you must protect them at all costs. Although the common notion is that running is bad for the knees, the truth is that running is a repetitive motion and as a result, a majority of injuries arise from muscle imbalances that build over time. So, how can you prevent knee pain while running?
1. Get the Right Shoes
The human foot has 19 muscles, 26 bones, 33 joints and 107 ligaments, all of which take the weight of the pounding with every step you make. To prevent knee pain while running, you will need shoes that support your natural construction be it supination, pronation or high arches and absorb the impact of pounding the ground. Before buying shoes for running, it is advisable that you visit your nearest running store for a gait analysis so that you can know the right shoe for you.
2. Strengthen Your Core and Hips
It is probably pretty obvious now that even if you are a runner, you need strength training to keep your running game at its best. And when it comes to preventing knee pain while running, there are some specific areas you should pay attention to. A majority of knee injuries, particularly in women are usually as a result of pelvic instability which is a weakness in the hips. In fact, the Journal of Athletic Training has published a study which reveals that runners who do strength training with a focus on their core and knees had less knee pain after weeks of training.
3. Leaning Forward
The manner in which the foot strikes the ground while running contributes to the pressure that impacts the knee joint. It has been proven that leaning slightly forward while running reduced this pressure because the weight is transferred from the knees to the hips and therefore reducing pain.