How to Prevent “Running Knee” for Runners?

Many runners experience knee pain during running. However, does running always hurt your knees? In fact, it is not. Here are some tips for you on how to avoid the wrong running posture and stay away from "runner's knee". Whether you are a novice runner or an experienced runner who has completed several marathons, protecting your knees is the key to healthy running.

What is running knee?

The so-called “running knee” mainly refers to Iliotibial Bundle Syndrome. The initial symptom is usually pain on the outside of the knee. In addition, the following symptoms may also be indicative of Iliotibial Bund Syndrome:

• Pain in and around the kneecap when walking up and down stairs.
• Pain in and around the kneecap when squatting.
• Weakness or instability in the knee.
• A rubbing or clicking sound when bending or stretching the knee.
• The kneecap feels soft to the touch.

 

How to Prevent “Running Knee” ?

 

Wrong running positions can cause unnecessary strain on your knees. Here are five common wrong postures. Therefore, how many common wrong running positions do you make?  Let's learn and understand how to correct them:

 

 

🚫 Mistake 1 - Landing vertically

 

🚫 Mistake 2 - Body leaning back

Leaning back while running is very strenuous, and the center of gravity will move backward, hurting your knees! Leaning forward can save energy and protect your knees!

 

🚫 Mistake 3 - Taking too big a stride!

Taking too big a stride may make you run faster but it will hurt your knees. Keeping a normal stride is the healthiest! Each stride should not exceed 1 meter!

 

🚫 Mistake 4 - Running in small steps on tiptoe

Running in small steps can easily cause calf pain and sprain your foot! Keep a steady pace is more stable!

 

🚫 Mistake 5 - Swinging your arms too much to the side

Swinging your arms too much to the side will affect your running efficiency and cause lower back pain! In fact, the natural swing of the arms is the most comfortable!

 

🚫 Ultimate Mistake - Not Stretching After Running

If you don’t stretch after running, your muscles will be tight! Remember to stretch and let your muscles relax and recover!

 

Conclusion 

I hope these tips can help you embark on the road of running. By following the guidance provided, you can start your running journey with confidence and enthusiasm. Remember to care your knees, listen to your body, and enjoy the process. Happy running!