An estimated 70% of runners experience some form of knee pain at some point in their lives. Even people who don’t engage in regular or professional running are also vulnerable to such complications. While it is not easy to fully avert cases of knee injuries, there are some widely approved precautionary measures that can prevent these leg joint health issues. Therefore, highlighted in this article are some helpful ideas for curbing knee injuries. Keep reading to discover the top 5 tips for avoiding knee pain and other related complications.
1. Right Shoe Size
Whether you are a frequent runner or not, it is imperative to get shoes that correctly fit your feet. This doesn’t include cushioning alone. You have to search for shoes that accommodate your feet width and length. Sometimes you may ask your doctor to help you determine your ideal shoe size.
2. Regular Leg Stretches
For professional runners and individuals who run constantly as an exercise routine, it is essential to repeatedly stretch their legs before embarking on any activity. Even though you may underestimate the benefits of this tip, stretching your leg muscles before running or before putting on a knee bandage helps blood flow to every part of your limbs. This is especially useful during cold weather times.
Most runners and fitness trainees tend to focus on a single aspect of exercise. Doing this will finally distort your natural body balance. You should not dwell on the hamstrings (back thigh) since they are physically stronger than the quadriceps (front thigh). Instead, engage in various core-training methods that strengthen all the leg parts.
4. Long-Distance Rung
Like any other fitness routine, you should avoid the temptation to run long distances that you’re not used to. For instance, if you’ve been covering 10 miles every day, don’t immediately decide to run over 30 or 40 miles all at once. It is advisable to gradually increase the length of your run until you hit the desired targets.
5. Knee Sleeve
A knee sleeve is not a mere decoration – it is meant to protect your knee joint from possible injury. However, you still have to find a knee protection that fits you correctly. Choosing one that’s too tight may trigger discomfort and pain, while a loose one isn’t effective.