8 Knee-Saving Tips You Must Know
#1 Strengthening Leg Muscles
Having an additional routine focused on strengthening the supporting muscles in your leg will give more stability for your knees and prevent injuries. Squats, lunges, and leg presses can help you reduce the pressure on your joints and avoid accidents.
These movements focus on the quadriceps, hamstrings, calves, and glutes, all muscles that provide support to your knee and keep it stable while running. You can also improve your flexibility in this area, since that would help your body to better absorb shock and reduce strain on your joints.
#3 Using the Best Shoes
Appropriate running shoes will help you feel more comfortable during your activity, but also protect your joints and allow you to run for many years to come. Some of the most important qualities you should look for in shoewear are:
- Good cushioning, as it will decrease the impact on your joints
- Foot and ankle stability
- Joint flexion
- No slippage
- Wide and comfortable toebox
- Controlled motion
#2 Warming Up
Warming up is essential before any exercise. It helps your body prepare and avoid accidents or injuries during the activity. It also boosts blood flow, minimizes stress on your heart, prepares muscles, ligaments, and tendons for movement, and sets you up for a better performance.
When preparing for running, leg stretching exercises like swings, high knees, or lunges, can help you activate the knee area. And of course, don’t forget to cool down once you’re done! You can do so by slowly stretching and gradually decreasing the intensity of your workout.
#4 Running on Softer Surfaces
While it might not always be possible, running on softer surfaces helps reduce the stress on your knee joints. Our head surgeon, Dr. Ashford, has ranked the following running surfaces, from best to worst:
- Grass
- Dirt trails
- Clay
- Asphalt
- Concrete
#5 Having a Proper Technique
Understanding the best mechanic for running is key for taking care of your joints. Try to always land with the forefoot hitting the ground first, instead of your heel. This will soften the impact on your knees. Also keep your posture upright and avoid over-striding by making sure your foot lands under your body, not in front of it.
#7 Being Careful with Hills
Are you the type of person who feels more comfortable jogging downhill? While understandable, it is not the way to go. When you do so, the way your quads contract (eccentric going down and concentric going up) tears up your knees more than when running upward. Additionally, there is a greater impact on your joints, since your body falls a bigger distance.
Pro tip: A great way to rest during your exercise routine is to run uphill and then walk down.
#6 Gradually Increasing Intensity
When training for a marathon or routinely running, keep in mind sudden changes in distance or intensity could cause an overuse injury. You see, the cartilage in your knee is no different from any other tissue in your body. It will adapt to stress, but you must give it time, preparation, and adequate rest.
#8 Cross-Training
Just like mentioned in tip #1, mixing your running exercises with other activities can help you improve your endurance and protect your body from injuries, while also giving you additional benefits to other areas of your body.
Low-impact exercise like cycling, swimming, and yoga, can keep you active while you give your knees a break from the impacts of jogging.
Worried about Your Knee Joints? Visit a Georgia Specialist
We know that living with CTS can be painful and debilitating. If your symptoms don’t seem to get better, even when trying non-surgical treatments, make an appointment with Ashford Orthopedics Specialists at our Athens or Loganville practices. Led by William Ashford, MD we are experts at treating hand conditions and will offer you a comprehensive appointment where we will assess your case and you can ask all of your questions. Book an appointment with us online or call us at 706-389-8941
