The sport of running puts considerable strain on the joints of the body, particularly the knees. The incessant pounding impacts associated with running can over time contribute to knee injuries. There are options for the running enthusiast worried about knee health. Running on different, softer surfaces and ensuring that you have appropriately cushioned shoes and socks will minimize any chance of knee injury.
The Link Between Running and Knee Injuries
The constant impacts of running, particularly on pavement, can be detrimental to knee health, according to two orthopedic surgeons interviewed by "U.S. News & World Report." The danger of knee injury is particularly serious if you have a prior history of knee injuries such as an ACL (anterior cruciate ligament) or MCL (medial collateral ligament) injury. Overweight runners also run the risk of osteoarthritis and other knee problems. Michael Klassen, one of the orthopedic surgeons interviewed, recommends running on softer, more forgiving surfaces.
Softer Surfaces for Running
Merely changing the surface on which you run can help to reduce pressure on your knees. Compared to pavement, a track is much softer and more springy. Even better than a track, grass and sand provide a cushioned surface which lessens sharp impacts. Sand provides the additional benefit of adding resistance to your run, increasing the dividends of shorter runs. When at all possible, limit your pavement running to no more than once per week.
Wear Properly Fitting Running-Specific Shoes
Proper footwear can go a long way toward preventing knee injuries. Besides appropriate sizing, have a running specialty store examine your running gait and recommend shoes for you. Running store employees will be able to determine how much you pronate your feet while running, and suggest a shoe with the appropriate support for your running style.
Wear Equipment Focused on Cushioning
Always wear the most cushioned pair of running shoes possible. Extra cushioning will give you a plush, comfortable run with reduced shock. Ensure that you replace your shoes if they start to feel too broken down, or if you feel the cushioning has deteriorated. Running in worn-out shoes can transfer extra shock to the knees. Choose socks with plenty of cushioning, particularly in the heel and toe. Bulky, cushioned socks are better for the health of your knees than lightweight, non-padded options.
