I get a lot of reactions when I tell people I'm a runner, but one of the most common responses to my love of the sport or the volume of races I've run is a comment about my knees. Usually it's asking me if I'm worried about my knees or if I knew running could be bad on the knees. I typically smile and nod — yes, I've heard that running is hard on the knees. No, that hasn't stopped me yet.
And yet, I have experienced these little aches and pains in my running career, even after switching to race-ready sneakers like the UA HOVR™ Infinite 2 GRD ($130). That's why I turned to Daniel Giordano, PT, DPT, CSCS of Bespoke Treatments to learn exactly how runners can get stronger and protect their knees.
"Most runners tend to experience pain in the knees when a failure happens somewhere else in the body during your gait, leading to an increase in compression force at the knee," explained Giordano. Basically, that knee pain might be a result of weakness somewhere else in the body. Giordano said that over time, this can lead to traumatic injury at the knee or an overuse injury simply due to the repetition from running.
He went on to explain that preventing knee pain and injury actually occurs outside of running, and that runners should focus on ankle and hip mobility to start. What's more, strengthening the hips and core makes the whole body more mobile, strong, and stable. "In theory, by creating a more stable core or pillar, you will reduce your risk of injury and be a stronger runner," he said.
Runners can start by building those strong bases to protect knee injury in four ways: mobility work for joints, isometric core strengthening, glute strengthening, and hip strengthening. Thankfully, Giordano broke up each area of focus and provided solid strength-building moves to try for each.
Move 1: Quadruped Rocking
Move 2: World's Greatest Stretch
Move 1: Plank
Move 2: Side Plank
Move 1: Fire Hydrants
Move 2: Donkey Kicks
Move: Lateral Stepping