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Three tips to avoid knee injuries while running

Knee Pain

Running is one of the most popular solo sports for people to participate in. Whether you run marathons or just prefer to get out of the house and get your heart rate up, knee pain and injuries from overuse can affect almost any runner. To keep you up and moving, Border Therapy Services offers three simple tips to avoid knee injuries while running.

Stretch it out after

Almost every runner stretches before a run. Stretching before exercise has been ingrained in athletes for so long that it’s part of their normal workout routine. However, stretching after exercise is not as universal and can provide benefits including:

  • Helping reduce lactic acid in the muscles which causes soreness
  • Improving blood flow to help muscles recover
  • Increasing range of motion in flexibility
  • Reducing risk of future injury

Leg and knee stretches especially can help prevent the overuse injuries such as tendonitis in the knee from which runners often suffer.

Check the tread on your shoes

While running, our knees must absorb the impact of every step. This makes finding the right footwear which can cushion some of the impact one of the most important aspects of running comfortably. When we do find that perfect pair that cushions and supports the foot, it can be tempting to stick with those shoes for as long as possible.

But the cushioning of running shoes will wear out over time and should be replaced regularly. Because every person’s stride is different, there is no set amount of time or number of miles that can be run before a shoe will lose its cushion. Aim to inspect your shoes once a month. If you find the tread has worn down or you experience knee pain after a run during a time and distance you are comfortable with, it may be time to replace those shoes.

Track your progress

While there is nothing wrong with just going for a leisurely jog, not recording basic metrics such as pace, distance and effort level can leave you without some vital information. Knowing your capabilities is important in knowing when you can push yourself harder or when you should ease off.

Many runners develop knee pain from overuse injuries by trying to improve their distance, pace or frequency too quickly. There are many free apps that automatically measure pace and distance for you so that you can keep track of your progress and ability level.

If you do suffer from knee pain while running, physical therapy is a great option to help get you back on your feet. Contact one of our friendly staff today to set up your initial appointment.