Top 3 Ways to Avoid Runner’s Knee
Did you know runner’s knee is something that you can heal while you continue to run?!
Yep, the old rest, ice and take 6 weeks off does not have to be your future.
Here’s what you need to know:
Runner’s knee is a catch-all-term for knee pain. It’s not actually a diagnosis! So, the solution is having a full running evaluation to find out why your knee is hurting and then we can come up with a custom plan for you.
When experiencing pain related to running, it’s critical that you see someone that specializes in working with runners because they will have solutions for you to keep you running!
So, if you’ve been struggling with runners knee and confused on what to do, here are my top 3 tips:
Add hip and calf strength training.
Did you know that lack of hip and calf strength training is one of the top causes for knee pain related to running? There are specific exercises you can do to keep your knees balanced, strong and healthy!
Watch mileage progression
A common cause in pain with runners is increasing mileage too quickly. To watch this, use this formula:
(Total mileage last week) * 1.1 = New mileage goal for this week
This ensures your joints, tendons and muscles have time to adapt!
Change running shoes every 300-500 miles
Did you know that’s the average recommended max mileage for a pair of running shoes? Every brand differs slightly (you can research them online). When you go to far past the recommended mileage, this can be a reason for aches like runner’s knee and tendonitis.
Runner’s knee can be scary and you may start to wonder if you’re going to have to scale back or give up running and you do NOT want that!
With the right tools and care, it is possible to have total confidence with your runs and to feel strong, healthy and ready to increase those mileage goals like a pro!
