If you've started up on a cardiovascular workout program involving running, it's time to educate yourself on what you can do to stay injury free. Due to its high-impact nature, running is a form of exercise with the potential to lead to multiple injuries if you aren't careful. By learning what most often leads to these injuries, however, you can make sure you stay pain-free well into the future.
Today we're talking about runner's knee. Whether it's sharp pain that comes and goes, or a dull pain that's always present if you're running, understanding the potential causes can help you nip this injury in the bud...
1. Poor Running Shoes. First, make sure you are changing your running shoes frequently. This is perhaps the most common reason of both back and knee pain and is usually due to insufficient cushioning in your shoes.
Make sure you are changing your running shoes, even if they don't look old, every 5 to 6 months.
If you run indoors, they won't wear out on the outside but the support they provide will quickly wear thin.
2. Too Much, Too Soon. Next, another major cause of problems is the 'too much, too soon' factor. If you decide to add more miles one week - far more than your body can handle - don't be surprised if you are down with an injury during the next week.
Likewise, don't increase the speed or elevation by more than 10% per week either. Slow and steady will win the race as far as running pain-free is concerned.
3. Improper Running Environment. Also be sure you consider the running environment you work out in, as well. If you are running on a surface that's too jarring for your body, this can lead to impact pain upon landing.
Avoid cement and, if possible, run on grass or the treadmill whenever you can. They are softer surfaces and will be much easier on your joints.
4. Lack Of Muscle Strength. Finally, the last cause of runners knee pain is due to lack of total muscle strength. If you have weak inner or outer thighs, your knee may start to grind as the stronger muscle pulls it towards that side of the body. This grinding will definitely lead to major problems later on, often taking months to recover from.
Make sure you are doing some regular strength training work for both your quads and hamstrings as well.
So keep these points in mind and you can keep your running up for months to come. Nothing is more frustrating than an injury putting you out of action, so take steps to avoid knee injuries starting today!
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