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Simple Strategies for Preventing Runner’s Knee

Runners KneeRunning is one of the best ways to maintain good health. But sometimes, it’s hard on the joints, especially the knees. Runner’s knee is a common condition affecting people who play sports, though it can affect anyone. Healthcare centers offering sports injuries treatment in Brooklyn provide effective care for this condition and other types of knee injuries.

Runner’s knee is caused by repeated stress on the knee, injury, or the wearing down of cartilage under the kneecap. People suffering from runner’s knee experience pain when they stand up after sitting for a long time, and during repetitive movements like running and cycling.

In a Fox News, an orthopedic surgeon and sports medicine specialist pointed out that as many as 70 percent of runners may experience knee injuries at some point in their lives and that spring is one of the most common times of the year for running injuries to occur. He noted that “runners get so excited once the warm weather hits that they go out and start running without stretching and without replacing their shoes from last year.” This knee injury could occur in people who are 20, 40 or 60 years old.

Knee problems are usually caused by overuse or by a misalignment of the joint that’s worsened by improper running habits. These simple measures can help prevent runner’s knee:

  • While running, wear proper and right shoes: It is very important to use shoes that fit well. This will help maintain proper leg alignment and balance, ultimately preventing knee injuries.
  • Warm up before you start running: The golden rule of exercise is to warm-up and perform stretches before each session. Whether you do a long or short run, or do a leisurely jog, it’s necessary to stretch your muscles. Stretching benefits include development and maintenance of strength, improved flexibility, and increased circulation and blood flow, all of which help prevent hip injuries, shin splints, and foot-cramping.
  • Strength training: This kind of workout strengthens your tendons and ligaments, and helps prevent joint injuries and degeneration. A Runner’s BluePrint article reported ona study which found that almost 80 percent of runners with knee issues reported having less pain after three to four weeks of hip and core strength training.
  • Maintain your weight: Being overweight can increase your risks of developing knee osteoarthritis. Maintaining a healthy weight can decrease stress on the knee joint and reduce risks of knee injury.
  • Don’t overdo it: As soon spring arrives, many runners tend to immediately begin running long distances. This can cause hip and knee pain. Instead, start out slowly and build your way to longer runs.
  • Stick to a healthy diet: Runners need right amount of nutrients in their body to maintain healthy joints and for that, make sure you stick to a balanced diet. Experts recommend adults get 1,000-1,200 milligrams of calcium each day. Dark green vegetables and dairy products are rich sources of calcium. If you are unable to get all the nutrients you need through diet alone, consult your doctor about nutritional supplements.

If runner’s knee strikes, make sure you get timely knee injury treatment. If left untreated, knee pain can get worsen in intensity and frequency and even become chronic. Many runners who suffer knee injury find physical therapy (PT) exercises an effective option that can literally get them back on their feet quickly. Besides, PT works well for all ages.

Leading pain management centers in Brooklyn, NYC, offer treatment for knee injuries, helping patients effectively manage pain and regain normal function.

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