Do your knees hurt when you run? 4 effective tricks to alleviate this discomfort
One of the biggest concerns of runners is to hurt their knees. We all probably have that concern. Running is usually blamed for knee problems when running is not the cause of the injury, but rather the way you run. So if your knees hurt when you run, it’s time to find an efficient solution and start taking care of your joints to avoid more serious physical problems in the future.
Every time someone gets knee sprained and his friends ask him how it happened, the answer is usually”it happened the last day while I was running”. The reality is that if you can work on your footwork technique so that it has less impact on the surface or a superfluous burden on your knees, you will never have to worry about them again. It’s as simple as that.
Tips for avoiding knee pain when running
There are different types of knee injuries common to running. Now we’re going to teach you some tricks so that you don’t suffer from knee pain when you run during the week:
- Avoid heel strike. Don’t get out of line and let your feet get ahead of you. It is essential that you know this technique to start running and not to injure yourself earlier than expected. Always try to hold your feet in front of you in all circumstances and let your legs swing backwards, not forwards. If you reach your legs by swinging them face forward, your feet will fall in front of you and you will be able to slow down. Then, the entire impact of hitting the surface rises up the legs to the knees, which were never designed to act as shock absorbers. Over time, your knees will tire of feeling that impact and you will begin to feel discomfort. If this happens, we invite you to listen to what your body is trying to tell you and change your foot style, or you may end up with a chronic injury.
- Don’t lift your knees when you run. Don’t pay attention to these recommendations if you can find yourself in certain gazettes where they induce you to lift your knees and go a step further. When you lift your knees, the lower part of your leg will bend forward and the heel will descend in front of your body and, as mentioned above, you will brake every time your foot touches the ground.
- Keep your knees down. At the end of each stride, bend your knees and let your heels go after you. When you’re running, remember to reiterate this mentally: “Knees down, heels up. Lean forward from your ankles and land with the middle of your foot. Remember, every time your foot goes down in front of your body, the shock of that deceleration goes right to your knees. Keep your knees bent along the grounding phase and support your stride. Sometimes we watch many runners take a step too far and then straighten their knees when they land. This creates a huge impact on the heel and knee that is not advisable at all.
- Keep your feet pointed in the direction of running. If your feet point the other way while you run, you may have knee pain from the fact that you twist your knee with every step you take. This will overstretch the tendons and medial ligaments of the knee and cause pain or injury, called medial meniscus tendonitis. This pain is felt acutely on the inside (middle area) of the knee.
Perhaps the best advice we can give you to avoid running injuries is this: don’t ignore the pain. If you think you are developing a knee injury, stop worrying. You can deal with the inconvenience with unique training. The basic rule is never to ignore the pain you suffer. It’s better to reduce the workload than to risk injury. Be sure to do a varied, cunningly organized training program that combines agility and strength exercises to achieve muscle balance.