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how to reduce knee pain when running
Intense knee pain is an unfortunate reality for many runners. In fact, knee pain can keep us off our feet for significant periods of time. While there’s no magical cure for knee pain, there are some tips for runners on how to reduce knee pain.
How To Reduce Knee Pain When Running
Cross- train
Running as the only source of exercise uses the same muscles, tendons and joints repeatedly. This means pain. Integrating different forms of working out can give those knees and other joints a rest, and cross-training can actually strengthen the muscles around the knees. Cross-training reduces knee pain in the long run and even enhances overall performance. For example, integrating biking or swimming in-between runs is a great way to acquire cardio training that is less impactful to the knees. Strengthening through yoga is another way to give the body a thorough, all-over stretch.
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Check your stride
In order to obtain the most about of distance it may seem natural to lengthen your stride. But unfortunately, a long stride leads to more impact on the knees which translates to knee pain. Shortening the stride allows the weight to be shifted back and forth faster; this is usually better for knees. When you are used to running a certain way it can be difficult to suddenly change your gait. However, after a few runs you will get into a new routine and hopefully your knees will be happier down the road.
Replace the shoes
We all have our favorite pair of running shoes, but even these need to be replaced at some point. Continually running in shoes that are worn out and have lost their cushioning increases knee pain. As a general rule, replace running shoes every 400 – 500 miles. If you are someone who exercises three times a week or more this means buying new shoes about every six months. Runners who like the increasingly popular lightweight shoes should change out their shoes even more frequently.
Another tip to keep in mind with new shoes is to wear them first for general walking before venturing out on that first run. Breaking them in this way makes shoes more comfortable for that first run and also prevents blisters.
Don’t run every day
Running every single day can feel like an accomplishment, however the knee pain can take its toll. If you are someone who must go the distance, you may want to change up your runs so that you can get in your mileage, yet can give your knees a break. A longer run on one day (perhaps over the weekend when there is time) and then a shorter one a few days later will provide the distance. Allowing days off in-between runs will give your knees a chance to recover.
Also Read: Why Exercise Doesn’t Work
It’s not common for runners to know how to reduce knee pain so they try to just deal with it. Changing your running game on your own will hopefully reduce your knee pain. If not, you may want to consult a sports medicine doctor. A physical therapist can also provide additional assistance.
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