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Tips to Prevent Runner's Knee

Tips to Prevent Runner's Knee

Runner's knee — pain around the kneecap, especially when walking down stairs — is no fun at all and can really put a damper on your exercise routine. There are several things you can do to help prevent runner's knee from happening, such as:

  • Take time to get your body in good condition before performing activities that stress the knees.
  • Try to lose weight. Being overweight puts additional stress on the knees.
  • Always warm up and stretch your legs before you exercise. Remember to stretch after your workout, as well.
  • Increase activity gradually. Trying to do too much before your body is conditioned for it can cause injury.
  • Wear supportive running shoes that absorb shock well. Try to run on somewhat softer surfaces. Check out On the Surface of Things: Where to Run.
  • Practice good form when running, leaning slightly forward and keeping your knees bent.


Join The Conversation
insanitypepper insanitypepper 9 years
I occasionally get "stair knee."
aimeeb aimeeb 9 years
angelfromlsu angelfromlsu 9 years
I agree with n00dledancer! I run on a treadmill to keep things springy and have decent running shoes but I don't know about how my foot pronates yet(??) so I don't get the really specialized ones.
itsallabouttheg itsallabouttheg 9 years
"try to lose weight" is pretty unhelpful, since i imagine that's what many people are trying to do by running!
cravinsugar cravinsugar 9 years
What about this feeling but in your ankles? If I try to even jog, all of sudden my ankle pain is so bad I stop abruptly and have to limp a while. Same with going down stairs.
Spectra Spectra 9 years
I had a bout of this when I increased my mileage from 7 miles a day to 12...WAY TOO QUICKLY!! Once I got better shoes and did some cross-training, the pain got a lot better.
i-am-elle i-am-elle 9 years
Thanks for the tips, Fit!
cvandoorn cvandoorn 9 years
I hate this...especially after my 5 mile runs, the next day my knees feel like crap.
ElectroPopTart ElectroPopTart 9 years
I have a slight knee problem every time I jog and DON'T do yoga after, so I do my regular yoga routine after my jog on yoga days and I do a quick flow through of yoga on my weights days. My knee tends to hurt a little every time I go my weekly Disneyland trips, though. =/
sweetbabylesley sweetbabylesley 9 years
Yeah, this is chronic for me in both knees. (Or maybe it's jumper's knee; whichever -- it hurts.) I've been doing physical therapy on my knees for two and a half years now and probably always will. Ugh.
backnskinnyjeans backnskinnyjeans 9 years
A running coach also told me to start doing weight training or resistance exercises using all the leg muscles. What can happen is that when you only run, some leg muscles can over build than others so you create muscle inbalance which can lead to things like runner's knee (I have this problem too). The weight training can help bring back muscle balance in the legs. Also, make sure you're wearing the right shoes for your running style. If you want to get serious about running, shoes are vital. Time to consult a running shoe pro.
0danielle0 0danielle0 9 years
I have issues with this. :( Thanks for the tips!
silly3 silly3 9 years
Hey Fit - thanks for the tips! Is it the same thing as Bursitis?
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