Protect Your Knees: Tips for Healthy Running
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• Strengthen Your Quads and Hamstrings 🦵: Strong muscles around your knees provide better support and reduce the load on the joints. Incorporate exercises like squats, lunges, and leg presses into your routine.
• Choose the Right Running Shoes 👟: Wearing shoes that fit your foot type (neutral, pronation, or supination) is critical. Get fitted at a specialty store to ensure you’re getting the right support and cushioning. Replace your shoes after 300-500 miles of use.
• Increase Mileage Gradually 📈: Avoid sudden increases in distance or speed. Follow the 10% rule—don’t increase your weekly mileage by more than 10% to prevent overloading your knees and muscles.
• Consider Running Surface 🌱: Hard surfaces like asphalt can be tougher on your knees than softer trails or tracks. Whenever possible, mix up your running surfaces to reduce repetitive stress on your joints.
• Stretch and Strengthen Your IT Band 🤸♀️: The iliotibial band (IT band) runs along the outside of your leg and connects to your knee. Tight IT bands are a common cause of knee pain in runners. Regular stretching and foam rolling can help keep them flexible and pain-free.
• Use Proper Running Form 🏃♀️: Keep your body upright, engage your core, and avoid over-striding (landing your foot too far in front of your body). Efficient form reduces unnecessary strain on your knees.