Running, either a marathon workout or just jogging every day, is the perfect way to maintain health. But, be careful with injuries that often occur in the joints, especially the knees. According to Dr. Kevin plancher, an orthopedic surgeon and sports medicine specialist, about 70% of runners have experienced injuries in their lives.
We often hear the runner’s Knee is called each time a runner experience pain in the knee. Runner’s Knee or Patellofemoral Pain Syndrome (PFPS), is one of the most frequent injuries experienced by runners.
Although the biomechanical factors can play a role, causes runner’s knee is often weak quadriceps muscles and strained hamstrings. Quads are weak cannot afford to support the knee, so the shell moves out of line. Meanwhile, strained hamstrings will provide extra stress on the knees.
How To Prevent Runner’s Knee
Here are some ways To Prevent Runner’s Knee:
One way to prevent runner’s knee is to do weight training strengthening leg muscles and also stretches to relieve tension on the muscles concerned.
Avoid uneven running surface.
Runners are advised to avoid uneven running surface, select a soft surface. Keep adding the total distance run does not exceed 10% each week.
Very important to stretch your muscles before you ran, both short and long distances or just run away.
To prevent runner’s knee, you can train the outer hip muscle strength by lying and pedaling the bike in the air slowly. Injury risk can also be reduced by way of warming up the true and long way so that the body is completely ready to the sport.
Wear the right shoes.
If you want to run, we recommend that you choose a shoe that fits the foot. For example, some people have large feet and there’s also a rather narrow feet. If not sure, your doctor can help you choose the right shoes. We recommend that you carefully in choosing. The most expensive pair of shoes though, not necessarily have enough supporting for runners.
Variations of the exercises.
Runners usually tend to focus on only one method of exercise: running. This can make the body lose balance. In runners, the muscles in the front of the thigh is usually more powerful than the muscles along the back of the thigh.
Do not excessive.
Typically, after start sweating, runners will continue to run further and further. It doesn’t matter if you are accustomed. But, for the beginners, better start slowly with an increasingly extended distances over time. Be sure to rest 1 or 2 days in each week. Do not add the mileage more than 10% per week, start running slowly and make sure you’ve done stretching before and after a run.
A healthy diet and the right supplements.
Your body requires proper nutrition to maintain the health of the joints. The older people recommended consuming 1,000-1,200 milligrams of calcium per day. You can meet the needs of calcium by consuming calcium sources such as green vegetables and dairy products.
Thank you very much for reading How To Prevent Runner’s Knee, hopefully useful.