How To Protect Your Knees When You Run
by Elizabeth Morjal | January 18, 2024 | 5 min read
Running is an excellent form of exercise, but it comes with risks. Accidents can cause injuries to your knees, and if you neglect to fix these injuries, cartilage damage starts to build up.
Let's cover a few safety rules and tips to protect your knees from serious injuries when you run, or during other physical activity that might put them at risk.
Why is it essential to protect your knees when you exercise?
Running has exploded in popularity since the 1980s, with many people engaging in this activity as their primary form of exercise. Unfortunately, with the increased popularity of running, more people have started to experience knee injuries and other problems.
As time passes, the constant pounding of your foot on the pavement or track begins to damage and thin your joint cartilage.
To avoid decay, bodyweight exercises like lunges and squats are excellent for strengthening the main muscle groups around your knees, making your knees stronger for running.
Single-leg workouts that help challenge your balance will also protect your knees. Strengthening these muscles help minimize the damage to knee joint cartilage when running.
How to protect your knees when running
Wear proper running shoes: Running shoes provide assistance, cushioning, and stability for all kinds of feet. For example, suppose you have flat feet or high arches. In that case, you must find a shoe that suits your foot type so that it provides enough cushioning where needed and prevents injuries like plantar fasciitis or shin splints.
Start gradually: If you're just starting, begin with short distances and slowly increase the length of time and distance. This will help your joints adjust as you build your endurance, avoiding any traumatic shock to your knee cartilage.
Stretch before and after exercise: Stretching will help relieve tightness in muscles which could lead to injuries such as runner's knee or shin splints. It also helps improve form and keep joints limber and less prone to shock.
Stay hydrated: Drinking plenty of water helps reduce inflammation which can contribute to cartilage degradation. It also supports blood flow and circulation throughout your body as you run.
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