And if you overpronate, look for running shoes with arch support to help fix hip and knee rotation. Wear the Right Running Shoes: you need running shoes with sufficient cushioning to help absorb the impact so there's less pressure on your knees.Land on Your Midfoot: a heelstrike increases stress on the patellofemoral joint, increasing your risk of knee injury or pain, according to a 2015 study in Medicine and Science in Sports and Exercise.When your arch collapses, your knees and adductor muscles rotate inwards, irritating the hip joint and kneecap. Overpronation (excessive inwards roll) can also lead to knee pain. It can be caused by naturally high arches or poor running technique and is a common cause of knee pain. Watch Foot Strike: supination is the outwards roll of your foot upon impact.Instead, take shorter strides and allow your knees to bend with each stride. As you land, your knees aren't bent and are less able to absorb the impact. Avoid Overstriding: taking too large a stride forces your leg to straighten.Follow these tips to avoid knee pain and injury caused by improper running form: The way you run can greatly affect how your knees respond. Running has a protective effect on the knees, causing the bone and knee cartilage to adapt and strengthen, according to a 2020. Running reduces inflammation in the knee joint, according to a 2016 study in the European Journal of Applied Physiology. This allows them to support and cushion the joints more effectively, reducing the risk of injury. Regular exercise helps maintain a healthy body weight, keeping excess pressure off your joints. Over time, your muscles get stronger and better equipped to handle the repeated stress of running. More experienced runners can increase this volume, but it's still important to get adequate recovery between runs to prevent knee pain or injury.ĭuring recovery, inflammation is regulated and the damage to muscles is repaired. Beginners should start by running once or twice a week, with plenty of rest and active recovery in between sessions. You can run regularly, multiple days a week, but it's something you build up to. Injuries like runner's knee, iliotibial band syndrome (ITBS), stress fractures and patellofemoral pain syndrome are caused by overuse-training too frequently or intensely without sufficient recovery. In this case, this is called lateral compartment knee osteoarthritis. There is cartilage here and when you start to lose cartilage and get bone spurs, this is called arthritis which can cause outside knee pain. What causes most knee pain and injuries is overtraining, incorrect shoes, poor technique or pre-existing conditions that increase your susceptibility. The lateral joint compartment is the outside of the knee joint where the thigh bone (femur) meets the leg bone (tibia). But this stress doesn't make running bad for your knees. This high-impact exercise places stress on your knees. They're responsible for absorbing and dispersing the impact, which is equal to three to four times your body weight. each stride lands on the ground or treadmill during a run, your feet are the first point of contact.
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