Managing Your Knee Pain at Your Desk Job
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Run This Way, Not That if You Want Healthy Knees
Running is an extremely popular pastime for many people; however, it can become an issue if you're not running correctly. The knees take a lot of impact during running, which can lead to runner's knee, arthritis, and knee pain.
Knowing how to run correctly is crucial in preventing knee injuries and potentially surgery to fix issues like ACL tears and meniscus injuries. The Alpha Orthopedics & Sports Medicine team offers a range of treatments and diagnostic tests at its practices in Texas.
Dr. Jon Thompson and Dr. Brian Snow are two board-certified orthopedic surgeons who offer tips and advice on running properly as part of their sports medicine practice.
Running and its impact on knees
Running impacts the knees in many ways, some good and some bad. Running is a great way to stay in shape and get outside, but if you don't do it correctly, you're at risk for injuries and overuse conditions.
Running strains the knee joints and their internal structures, potentially increasing the risk of injury. Not allowing the knees to recuperate before the next run can lead to overuse injuries, ACL tears, and meniscus problems.
However, running can also benefit the knees in several ways. For instance, it sends lubrication into the knees, allowing for smoother movement. Running also alters the cartilage, encouraging it to grow and strengthen, thereby helping to sustain the stress of high-impact activities.
The muscles that support the knee joints also become stronger with regular running. Because they have tone and strength, the knee joint is less susceptible to injuries, osteoarthritis, and overuse.
Tips to run correctly
Running the right way is crucial for maintaining knee health in the long term. It's crucial to take the time to warm up properly to prevent injuries and other joint issues. We offer various sports medicine tips for running, and they include:
Ease into length and duration
One of the most important tips we offer is to ease into running by gradually increasing mileage and duration. Going too hard too quickly is a recipe for overuse injuries, such as runner’s knee and tendinitis.
Use the proper form
Running form is extremely important when it comes to protecting the knees. Keep a soft bend in the knees and aim to land in the middle of the foot instead of the heel. Try to run with a circular leg motion and let your feet land in front of your body instead of ahead of it.
Warm-up and cool down
Warming up before a run and cooling down properly after is essential not only for running but for every physical activity. Utilize dynamic stretches with movement before going for a run to get the blood flowing. Static stretches are beneficial after your run to lengthen the muscle fibers.
Focus on muscle workouts
The muscles surrounding the knees are crucial to running, so it’s beneficial to incorporate cross-training to strengthen them. Focus on the leg muscles, hips, and core, all of which are crucial during a short or long run.
Listen to your body
It’s always a good idea to listen to your body when enjoying physical activities like running. If you feel pain somewhere, be sure to stop and rest to prevent further injury.
Run on soft surfaces
Hard surfaces can be harsh on the knee joints and may lead to runner’s knee and osteoarthritis. Choose softer surfaces, such as grass or a track, to be gentle on your knee joints and prevent chronic knee pain.
Choose the right shoes
Believe it or not, the right shoes play a significant role in your running form and injury prevention. Pick out a shoe that provides ample support and is comfortable enough to do long runs in. Change out your shoes every 300 to 500 miles or every six months for regular runners.
We can provide gait analysis to ensure you have proper running form, which helps avoid overstressing the knees and other parts of the body.
Call one of our McKinney and Prosper, Texas, offices to discuss running tips or contact our team on our website to schedule an appointment with Dr. Thompson or Dr. Snow to discuss treatment options.
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