Whether you are hitting the treadmill or the trails outside, knee pain or injury is always on a runner's mind. Here are some preventative tips:
- Warm up!! Stretch and do some warm-up exercises like Sun Salutations [0] before you run. If you run in the early morning, take a hot shower first to help warm up your muscles.
- If you run outside opt for a dirt path. The softer terrain is easier on your joints.
- Avoid running downhill if you can, since running down an incline can really do damage to your knees and shins. If you do indeed find yourself running up a hill (which is great), run down the other side in a switch back, zig-zag pattern. Going diagonally decreases the stress to the knee joint.
- Make sure your sneakers are appropriate for your foot type. If you have high arches or are flat-footed, you'll need more support.
- Make sure your sneaks are not too old or worn out [1]. If you can't remember when you bought your last pair of kicks, chances are, it's time for some new ones. You can also do the twist test [1].
- If your knees are hurting you right now, you may have some microscopic tears in your muscles or tendons [1]. Take a little break from running. To keep up your cardio routine, swim [1], walk, or hop on an elliptical trainer [1].
- Stretch out your hamstrings [1], quads and calves [1] before running hard (jog for about 5 minutes and then stretch) and after running. If these muscles are tight, they'll put pressure on your knee.
- When you're not running, trade your high heels [1] in for some supportive flats [1].
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