Knee pain, which affects everyone from small children and teens, to adults and seniors, can stem from injuries linked to muscles, tendons, ligaments, and bone, etc., and underlying diseases like osteoarthritis, which is a common form of arthritis.
In short, it is a joint pain that affects people of all ages, and it’s utterly common among athletes like runners. Since your knees are crucial weight-bearing joint systems, you have to be cautious while carrying out physical activities. Yes, it’s essential for runners to pay attention to their knees.
What’s crucial for you to understand is after lower back pain, the condition that people claim to affect them the most is knee pain. And if you are experiencing sudden knee pain, then it could be because of the overuse of the knee joint.
However, irrespective of what is causing pain in your knee, it’s pivotal to seek quick medical help so that you can proceed toward the recovery process.
So, if running is your newfound love or you are a young runner, who is ready to start your professional journey, here are the tips for you to keep knee pain at bay.
Strength Training
Strength training is highly pivotal for newbie runners because it not only helps in preventing the injuries linked to this sport but also enhances their performance.
So, if you are a beginner, involve strength training in workout routine to strengthen your ability to run, and to protect your muscles, bones, ligaments, and tendons, etc., from injuries. If you are someone with weak structural fitness, you are bound to hurt these parts while running.
In short, whether you are planning to run fast or you want to maintain your pace while staying pain-free, strength training is the best option for you. Make sure that you incorporate specific strength training exercise that offers benefits to runners.
Exercises like compound movements which include step-ups, squats, pull-ups, and bench press, etc., are utterly helpful for strengthening joints like knees. And the best part is that these exercises also address the problems that one faces while performing regular physical activities like picking something up from the floor, bending down, and reaching out for stuff in overhead shelves.
Use Right Shoes
Whether you are a professional runner or someone who loves running to improve their fitness level, you must invest in a right pair of shoes. When it comes to buying shoes, it’s crucial for you to understand that even the slightest difference can affect your performance and can make it uncomfortable for you to run.
Although, it’s correct that when you see a wide range of options in a shoe store, you get confused; however, you can save yourself from all the frustration, if you are aware of what you need.
A shoe is made up of several crucial parts which include the upper, ankle collar, heel counter, saddle, toe box, outsole, flex grooves, midsole, and heel cushioning, etc. So when you go to buy a pair of shoes pay attention to all these parts and figure out whether they are fulfilling their function effectively or not.
In short, when you try a pair of running shoes and it feels uncomfortable, then it means you need to look for some other option. Always invest in shoes that allow your foot to move fast and yet offer all the comfort you need. Using uncomfortable shoes will diminish your performance and can also increase the chances of injuries.
Sign Up For Marathons
If you want to flourish as a runner, you should make every possible effort to stay fit. One of the best ways to do that is to sign up for as many marathons as you can. It is unquestionably the most reliable way to strengthen your overall fitness and your endurance. When you sign up for such sporting events, you invest a lot of time in getting yourself trained, which improves your fitness level.
And when you indulge in a lot of physical activities, which take your fitness level to the next level, it not only enhances your efficiency but also reduce the risk of sports injuries. In short, the fitter and healthier you are the less vulnerable you are to knee pain.
Include Walking In Your Fitness Routine
If you want to strengthen your feet, ankles, knees, and hips, etc., then you must introduce walking into your fitness routine. Even if you spend half-an-hour in walking each day, you will soon observe a significant difference in your health.
Lose Weight
If you have gained weight in the last couple of months, then it’s essential to take appropriate steps to shed those extra pounds. Overweight puts undue stress on your knees and other weight-bearing joints; therefore, it is crucial to reduce weight. Besides, overweight can also lead to several other health problems like high blood pressure, sleep problems, kidney disease, and diabetes, etc.
So, make sure you lose weight, in case you are overweight.
Seek Quick Medical Help For Pain & Injuries
In case you injure your knees or ankle while running, then it’s significant to seek quick medical help for it; otherwise, you won’t be able to get back to your favorite activities.
For example, you can consult a physical therapist for knee pain or any other kind of pain that you are experiencing. Seeking physical therapy is one of the best ways to maintain your fitness.
According to Fit 4 Life, a PT clinic in Tampa, FL, “Limitations in movement and strength can dramatically affect the way your knee functions, causing increased pressure and pain.”
When you see a physical therapist, they design a personalized care plan to meet your recovery requirements. They create the care plan based on the ability of your knee to function. In case you have received a severe injury, they might also educate you on what to eat, apart from using unique pain relief techniques.
Your therapist will include knee specific stretching exercises and strength building moves in your care plan.