How running affects knees and how to protect them | XpertsReviews.com

Running is always considered a complete and full body exercise. But if not done properly, it can cause damage. Running affects the knees if proper form and posture are not maintained or if the muscles are overused. So, if you are suffering from persistent pain, swelling, and stiffness in the knees and you run every day, the two may be related. So, it is very important to understand how to run without hurting your knees. Running can also be great for your knees as it can strengthen them and help you maintain a good body weight.

Does running affect your knees?

Running is often thought of as bad for your knees, but that’s not necessarily true. “Running can benefit knee health by strengthening the muscles around the joint, improving cartilage health, and maintaining a healthy weight,” says physiotherapist and sports medicine expert Dr Ali Irani. A study published by PairJ Runners are less likely to develop knee osteoarthritis. However, problems arise when running is done improperly, without adequate conditioning, or with pre-existing conditions.

How is running bad for your knees?

Running can have a negative impact on the knees if certain mistakes are made:

1. Poor running technique

Improper posture, such as a long stride, heel strike, or poor alignment, increases stress on the knees. A study, published in Medicine and Science of Sport and Exercise (MSSE)recommends that runners and coaches pay attention to their stride parameters and lower limb angles to optimize pelvic motion and performance. Maintain an upright posture with a slight forward tilt in your ankles. Avoid over-walking by taking shorter steps and landing on your midfoot rather than your heels. Learn how you can increase your endurance to run the right way.

2. Overtraining

Running excessively without adequate rest can lead to overuse injuries, such as patellofemoral pain syndrome (runner’s knee). Runner’s knee is a condition characterized by pain around the kneecap. It’s often a sign of overuse, says the study, published by StatPearls. Follow a structured training program that includes rest days and gradually increases mileage and intensity. Avoid sudden increases in distance or speed.

3. Unsuitable shoes

Worn out or improper shoes do not provide adequate support and shock absorption, leading to knee pain. Invest in high-quality running shoes that fit your foot type, such as flat feet or high arches, as well as your running style. Depending on the National Health ServiceYour shoes should reduce the impact of the ground on your feet and help them function properly. It is important to replace your shoes every 300 to 500 miles to ensure they continue to provide adequate support.

4. Ignoring strength training

Weak muscles, especially in the hips, glutes, and core, put more strain on your knees. Incorporate exercises like squats, lunges, and planks into your routine to strengthen and stabilize the muscles that support your knees. This study, published in Cureusclaims that isomeric strengthening exercises can help reduce pain intensity as well as range of motion. Check out some strength training exercises and how to do them.

5. Running on hard surfaces

The Arthritis Foundation Running on hard or uneven surfaces is one of the reasons for knee pain. Constantly running on hard surfaces like concrete increases the impact forces on the knees. Vary your running surfaces by including softer trails, grass, or tracks in your routine. This reduces repetitive stress on the knees.

6. No warm-up and cool-down program

Skipping these routines can lead to stiffness and a higher risk of injury. Start your runs with dynamic stretches to prepare your muscles and joints. Finish with static stretches to improve flexibility and promote recovery. National Health Service recommends a five to ten minute brisk walk or even a gentle jog before starting to run. Learn how to brisk walk here.

Running Affects Your Knees: Warning Signs

Recognizing the early warning signs of knee problems can help prevent more serious injuries. Here’s what to look out for.

1. Persistent pain

Continuous or sharp pain in the knees during or after running. If the pain persists despite proper rest and care, it may indicate problems such as runner’s knee, iliotibial band syndrome, or tendonitis. See a doctor if the pain is severe or does not improve.

2. Swelling

Visible swelling around the knee joint. Swelling may be due to inflammation, fluid buildup, or injury to structures such as the meniscus. Rest, ice, compression, and elevation (RICE) can help manage swelling, but persistent swelling requires medical attention.

3. Rigidity

Difficulty bending or straightening the knee. Stiffness can result from overuse, inflammation, or underlying joint problems. Persistent stiffness may require evaluation to rule out conditions such as arthritis or ligament injuries.

4. Clicking or popping noises

Audible noises coming from the knee during movement. Although some noises are normal, if accompanied by pain, they may indicate cartilage problems, such as a torn meniscus, or misalignment of the knee structures.

5. Instability

A feeling that the knee is giving way or can no longer support weight. Instability may be a sign of ligament injury, such as an anterior cruciate ligament or medial collateral ligament injury, or severe muscle weakness.

How to protect your knees when running?

Now that we have established that running affects the knees, there are several tips and tricks to keep in mind to avoid this problem. Here is what you can do:

1. Strengthen supporting muscles

Strong muscles around the knee help distribute the impact forces of running. Focus on exercises that target the quads, hamstrings, glutes, and core. Include squats, lunges, step-ups, and core stabilization exercises in your routine to improve muscular support and joint stability. Check out this guide to doing the Dead Bug exercise for a strong core.

2. Don’t be overweight

Being overweight increases the pressure on your knees with every step. Maintaining a healthy weight reduces the load on your knees, reducing the risk of degenerative changes and injuries. Combine a balanced diet with regular exercise to effectively manage your weight. Use this BMI calculator to understand your health status.

3. Use suitable running shoes

Proper shoes provide the support and cushioning you need. Choose running shoes that fit properly and are designed for your foot type and running style. Visit a running store for a gait analysis and personalized shoe recommendations. Replace your shoes regularly to ensure continued support.

4. Warm-up and cool-down

Proper warm-up and cool-down routines prepare your muscles and joints for activity and promote recovery. Start your runs with 5 to 10 minutes of dynamic stretching (e.g., leg swings, high knees) to increase circulation and flexibility. After your run, spend 5 to 10 minutes doing static stretching (e.g., hamstring stretches, quad stretches) to maintain flexibility and promote muscle recovery. Learn about other warm-up exercises you can do.

5. Listen to your body

Paying attention to pain and discomfort can prevent serious injuries. If you feel unusual pain or discomfort, take a break and allow yourself time to recover. Ignoring pain can lead to more serious injuries. Adjust the intensity and volume of your training based on how your body feels.

6. Consult a doctor or coach

Seeking professional advice can help you optimize your running technique and prevent injuries. It’s a good idea to consult a physiotherapist or running coach who can give you personalized advice on your running technique, strength training, and injury prevention. They can suggest specific exercises and modifications that are tailored to your needs.

Summary

Running can be very beneficial for your knees, but poor posture, unsuitable shoes or overexertion can have adverse effects on your knees. Therefore, it is very important to run in the right way. Maintaining a good pace and doing proper warm-up and cool-down exercises should not be neglected. In addition, it is also very important to ensure that you are not overweight.