Athletes feel much pain when their knees start aching. Nevertheless, in truth, your fate can be difficult to seal: according to Arthritis Care & Research’s studies, older athletes in their youth were not affected by greater risks of knee pain, unlike those never managed to lace up sneakers. Furthermore, throughout the life of the athletes who get the opportunity to log the most mile, knee pain was experienced regardless of the age.
From the start, this is the secret; you need to protect your knees. Though some people believe that running is always bad for your knee, running remains to be a repetitive motion; hence, a lot of injuries come as a result of muscle imbalances, which do add up over time. When it comes to how to prevent joint pain from running, consider the following tips:
Various Methods of How to Prevent Joint Pain from Running
1. Get the right shoes
Your foot comprises 33 joints, 26 bones, 107 ligaments, and 19 muscles. These are responsible for taking the pounding’s brunt with each step of your day. Because of this, buy running shoes, which can support the natural construction of your foot. Consider consulting the experts for a gait analysis. The experts will give you the necessary support you need.
2. Strengthen the core and hips
As a runner, you ought to consider strength training. Nevertheless, there are certain areas that you need to be more careful about as far as knee pain prevention is concerned. For instance, women with runner’s knee are likely to suffer greater pelvic instability; this is the weakness in the hips, which is contrary to runners who have never experienced knee issues. In fact, about 80% of aching runners who are strength trained with much attention given to their core, knees, and thighs are not likely to suffer from the knee pain, even after just three to four weeks of weightlifting.
Women ought to pay much attention to core and hip strength. Running is assumed to be unique because of the flight stage, which is the point at which the foot is not on the ground. Nevertheless, it is your responsibility to control how your extremities will be returning to the ground. If the control is increased, through the joints, the force shooting when landing will automatically decrease. Hence, injury to the knee joints is prevented.
At least once or twice, each week, you need to strength train. Start the strength train with side planks, planks, fire hydrants, medicine ball core rotations, open chain hip abduction, and clamshells. Thereafter, consider doing jump squats, single leg landings, and jumping lunges. As soon as you conquer this, consider adding uphill sprints to the training routine.
3. Never do rush training
Once you have been signed up for a start-of-summer race, do not ramp up your mileage very fast. Your body needs time to adapt to the training in order for your ligaments together with tendons to improve slower than your muscles because they do get less blood flow. Though, you can search for different methods of how to prevent joint pains naturally without focusing on whether to do rush training or not.
4. Go for off-road training
An individual who runs on trails, as well as hills, is likely to increase some movements in addition to building up strength and stability, which are more even level, through their joints and legs. In as much as there no significant difference among pavement, trails, track or gravel in relation to knee torque and impact, certain variables exist for how unstable the surface looks like or what needs to be prioritized (think: curbs, roots, cars). These conditions bring about muscles contraction for stability that results in shorter, but more controlled steps and this is the reason why many runners have been reporting more comfortable runs on grass or trails.
5. Lean forward
The knee joint is impacted by the forces that exerted when the foot hits the ground. Leaning slightly forward as you run can reduce such forces. And in fact, this assists when it comes to transferring your weight to your hips, from your knees, hence reducing joint pain.
6. Work on your stride rate
Stride rate is the most vital factor when it comes to finding out how to prevent joint pain from running. Shorter steps that propel you to run or walk faster can decrease the force on the kneecap. Running slowly decreases the load on the knee per stride. Nevertheless, there are moments when the load can increase the load over the whole run because each stride keeps adding up.
7. Control downhill
According to different scholars and studies, when running downhill, the tendency can be either reaching out or over-stride. Keep in mind; if you want to make shorter steps with the intention of decreasing the force on the knees, all you need to do is just to maintain the stride rate whenever you are going downhill. What is more, it is a quad killer if you consider launching down the hill too fast. In this situation, when it comes to how to prevent joint pain from running, just stay in control as you run downhill.
8. Change your running shoes
Running shoes, whenever your foot pounds the pavement, are designed in such a way that they can absorb the shock. Nevertheless, they wore down very faster the shock absorption the more they are used. This is because there is increased force shooting up the joints.
As much as shoes can break down over a certain period, it’s difficult to determine how many miles or even the months, it is time to send them into their graveyard. According to expert opinions, you need to toss your training shoes every 300-600 miles, since this is a great difference. Some runners, on their equipment, are tough while others are not. Whenever you start feeling pain in your lower half on your knees, consider checking out the bottom of your training shoe. If it is worn or in the midsole, there are creases, consider buying new training shoes.