How to Prevent Runner’s Knee

We’ve introduced you to Runner’s Knee and some of the non-surgical treatment options available to you in the last post. It is, of course, always best to try to avoid injury when possible. In that spirit, we wanted to introduce you to some exercise strategies that will help keep your body healthy and in tune (hopefully preventing injury while doing so).
 
Firstly, Stay in shape. You should never underestimate the power of good general conditioning – especially as the body starts to wear and age with time. A body in good shape is of key importance in controlling and preventing Runner’s Knee. In addition, those who are overweight may find that they put additional stress on their knees in everyday life and may be more susceptible to Patellofemoral Pain.
 
Secondly, Stretch. Stretching is a way of warming up your muscles before engaging in more strenuous activities. Before running or any other exercise, a five or ten minute stretch will help you avoid future injuries to your knees. When stretching your knees, prone or face-down stretching is the most effective method and will help keep the supporting muscles and ligaments in your knee flexible and less likely to be irritated or injured by exercise. For example, one exercise you can try that will stretch the front of your knee is to lay face down and grab your ankle with one hand, behind your back, and gently stretch it forward.
 
Thirdly, all training should be gradual. Jumping into an intense exercise routine is one of the most predictable ways of hurting yourself and injuring muscles, bones, and ligaments. Start at an easy pace (whether you are running, lifting waiting, getting back into a sport) and gradually go for longer and harder workouts as your body gets used to the exercise
 
Use proper running gear. Running shoes should have good shock absorption and construction. A good fitting shoe is key to keeping your joints aligned and uninjured. A good shoe salesman at a sports store should be able to help you buy a good pair of running shoes that fit both your needs and your feet.
 
Use proper running form – professional runners know what a difference good form makes. Make sure you lean slightly forward and keep your knees bent when running. This can help prevent stress on your joints. Additionally, it is better to run on a soft, shock absorbent surface such as a running track or treadmill rather than a hard, concrete or asphalt surface.
 
More information on Runner’s Knee or other knee pain ailments is available at the American Association of Orthopedic Surgeons website.