Whether you’ve recently begun a running regimen or you’re a long-time runner training for a race, it’s important to practice your sport safely and minimize joint stress. The repetitive impact of running can especially create wear and tear on the knee joints, causing several conditions collectively referred to as runner’s knee. To minimize your likelihood of developing a knee issue and having knee pain, follow these tips.

5 Tips to Help Runners Prevent Knee Pain

1. Build Mileage Slowly

Many runners get caught up in the excitement of increasing their mileage. Although beating your distance goals can be rewarding, it can also come at a price. Overuse injuries are especially common in runners, so ramp up your distance gradually. A good standard to follow is increasing your mileage no more than 10% each week.

2. Practice Proper Form

Poor running form can put excess stress on the knee. To prevent your knee from experiencing too much impact, avoid extending your legs too far out beyond your body. Instead, try to land your feet just beneath your hips with each stride. You should also be aiming for a mid-foot strike instead of a hitting the ground heel-first.

3. Wear the Right Shoes

Some runners are known to over- or under-pronate, meaning their feet roll either inwards or outwards while running. This can create stress on the knee joint, so if this applies to you, it’s a good idea to seek out a shoe that promotes stability. A running store can observe your stride and recommend shoes that best fit your gait. In general, your shoes should never feel uncomfortable, and should also be replaced every 300 miles. 

4. Strengthen Your Lower Body

Weakness in the thighs, hips, or glutes, can impact your running form or prevent the kneecap from staying in place. Therefore, it’s important to cross-train and strengthen these muscles. Exercises like squats, clam shells, bridges, and lying leg lifts can build the muscles in the lower body evenly and save you from knee pain.

5. Warm Up & Cool Down

Oftentimes, injuries result from working out too hard without warming up. Never rush into sprints, hill running, or any other intensive running exercise. Instead, start each workout gradually, beginning with a light jog or even a walk. Don’t forget to stretch post-workout to keep soft tissue loose and limber.

If you have persistent knee pain from running, it’s important to have the root of the issue addressed to prevent further injury. South Main Chiropractic Clinic in High Point, NC, can help. Their team offers effective treatment to combat sports injuries and reduce the risk of re-injury, so you can make a full recovery and get back to training. Through sports medicine and targeted strengthening exercises, their team helps runners improve in their sport by relieving knee pain and discomfort in a natural way. Discover their full range of services by visiting their website, or call (336) 885-5200 to schedule an appointment.