For a runner, there is nothing worse than an injury. Knee injuries are common for runners and result in holding you back from achieving your running and training goals. The knee moves hundreds of times during a run and is under a great deal of stress, making it susceptible to overuse injuries. You can avoid knee injuries with proper form, prevention and rest.
Step 1
Buy a pair of properly fitted shoes, and track the total mileage spent in those shoes. Follow the manufacturer's recommendations for maximum mileage. Purchase your shoes at a store that specializes in running shoes. Many of the employees will be runners themselves and can fit your specific foot and stride appropriately.
Step 2
Practice proper running form during every workout. Efficient running reduces the impact felt by the knees.
Increase total mileage gradually, and do not increase more than 10 percent each week. For example, before running 20 miles, run 10, 12 and 15 miles several times leading up to the longer run.
Step 3
Spend time performing regeneration and active rest techniques, such as myofascial release, or soft tissue therapy, which improves recovery. You can use a foam roller in a self-myofascial release technique, rolling on each muscle in the legs. Keep the iliotibial (IT) band, a tough group of fibers located on the outside of the thigh, healthy by rolling the foam roller on the entire length of the IT band.
Step 4
Maintain strength balance in the muscles surrounding the knee. When a runner becomes imbalanced, he is prone to injury. Stay balanced by performing strength training sessions three to four times per week, focusing on compound lower body exercises. Strengthen the quadriceps to help patellar tracking and the hamstrings and calves to prevent foot overpronation.
Step 5
Take plenty of rest days, allowing your body to fully recover. The body uses the rest days to repair damaged tissue and muscle. Stretch after each running workout, and use ice after longer runs or races. Ice typically is used as a remedy for knee pain but it also can be a preventive tool.
Tips and Warnings
- Listen to your body, and be aware of small aches and pains. Reduce mileage immediately if you notice a problem. Keep a training log that tracks total mileage. Avoid activities that put the knee at an unnatural angle.
- Consult a physician before starting a running program. Surgery may be required if knee injury is persistent.
Things You'll Need
- Foam roller
- Strength training equipment
