Tips to Prevent Knee Pain While Running
Knee and joint pain is a common problem of runners. Professional athlete or beginner. If you avoid waking up early in the morning to avoid joint pain, then this article is for you.
However, some people avoid it due to not being able to increase the distance without stopping and fatigue. But some people do daily running to stay fit and to avoid diseases.
Managing joint pain can also be difficult for runners. Knee pain is often called ‘Runner’s Knee’.
Statistics show that 30–50% of runners have knee pain problems every year. Hence running is known as a high-injury sport.
If you also have more knee pain due to running, then it can cause many problems in the future. So before running, you should follow some tips with the correct form. Also, some things should be taken care of while running (important things to keep in mind when you are running), which can reduce knee pain during running.
According to Max R. Paquet, assistant professor of biomechanics at the University of Memphis, USA, running strengthens bone and muscle. Therefore, running people can avoid knees pain by taking care of some things.
So today we are giving you some tips that will help reduce knees pain or you can avoid knee pain. In this article Made me perfect we will give you full information about Tips to Prevent Knees Pain While Running.
Common elements responsible for knee pain
Runners have knee pain due to low common ailments in the knee.
Due to the repetitive contact between your patella and the underside of your femur (thigh bone), there is a pain in the back of the knee (patella, patella).
Tendon inflammation that runs from the tibia (one of the bones of the lower legs) at the top of the tibia also causes pain.
Cartilage in and out of the knee acts like a bump between the femur and tibia. As you get older, it starts getting thinner and the pain problem increases.
Now, you also know the tips to avoid knee pain or knee pain.
1. Avoid touching the heel
Some people resort to the heel while running, which is the biggest reason for knee pain. Always learn to swing your feet backward, not forward.
When your feet are in front of the knees, you put a load on the heel with every foot forward, which is never a shock absorber.
What to do: Always keep your ankles above the ground or track so that the shock from the heel does not hit the knee.
2. improving lift your knees when you run
Some people raise their knees while running, which can cause knee pain. If you do this, your feet hit the ground in front of the body and you will stop after some distance.
What to do: Keep the knees steady and do not bring them up.
3. Lean your entire body forward
Remember, whenever your foot is in front of your body, it means that you are applying a brake on running which directly affects your knee. So it is important that you keep your body tilted forward slightly.
What to do: Keep the body tilted slightly forward, this will not load the knee.
4. Maintain a healthy weight
Being overweight can increase the pressure on your joints while running, which can be harmful to the joints.
If you are running to lose weight, first try to lose weight by doing slow running or walking with a healthy diet. According to one study, reducing the weight by about one pound reduces the total knee load on each step by about 4 pounds.
What to do: Take a healthy and balanced diet, strength training, lose weight by doing high-intensity workouts.
5. Strengthen muscles and increase flexibility
Running requires endurance, strength, and flexibility. If your body does not meet these three factors, you may be at increased risk of injury.
Exercise to increase strength and flexibility, so that you can help in running.
What to do: Exercise to increase endurance, strength, and flexibility.
Conclusion: Also give recovery time, stretch, and warmup, wear the right shoes for running and run on the right surface. These common tips can help eliminate knees pain or knee joint pain during running.