For people interested in long distance running, or even if you're a chronic jogger, "runner's knee" is a condition you should be aware of, and know how to avoid developing one. Clubbed among a class of injuries categorized as "Repetitive Stress Injury" (RSI), runner's knee can be prevented from occurring if you know the right precautions to take while you continue with your running program. Read through some of the helpful tips listed below, on how you can avoid developing runner's knee.
STEP 1:
Warm-up and stretch well before setting out on your run. Pay special attention to your legs, feet, upper body, shoulders, etc. By warming-up and stretching adequately, you will be protecting your body from sprains or other injuries.
STEP 2:
If you are overweight or suffer from blood pressure, cardiac or other medical problems, seek your doctor's advice before embarking upon a running program. Overweight individuals must reduce their weight considerably, before starting to run otherwise the extra body weight will put additional strain on your knees and ankles.
STEP 3:
Ensure you run with the correct posture and stride, rather than stepping with your feet in a straight line, you need to stride with your feet touching the ground towards either side of the body. A varying stride will help in avoiding a repetitive strain on your knees as well as the ankles. Remember, when you run, your full body weight is resting on the ankles and knees and both body parts are very vulnerable to injuries. In case you use a treadmill, make sure the treadmill base is wide enough to allow for side-strides.
STEP 4:
Keep sipping on water at regular intervals throughout the run. Drinking adequate amounts of water before, after and during exercise will keep your system hydrated and help in preventing damage.
STEP 5:
Stop running if you feel any pain in your knees, it is better to allow the pain to subside and heal. While you wait for the pain or injury to subside, continue exercising other parts of the body to continue feeling limber and fit.
STEP 6:
Run as much as your stamina levels allow you to do so. There is no point in running 10 miles, if you're used to doing 3-4 miles at a steady pace. Build up stamina levels slowly. If you happen to take a break from running, don't start from where you left off earlier. Instead start afresh and slowly build up to your former stamina levels.
STEP 7:
Varying the surfaces on which you run, will not only break the monotony, but also ensure your knee muscles don't become habituated to repetitive stress. Avoid running on hard surfaces such as concrete, the unyielding nature of such surfaces puts a greater strain on your knees.Following the tips listed in this article, diligently and consistently, will help in keeping you fit and healthy and your knees in good shape. Get started with a new regimen which incorporates these helpful tips, you'll be able to prevent injuries and your knees and other body parts will thank you for it!!
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