If you run regularly then you can run the risk of injury. This article addresses one of the most common running injuries and the steps you can take to avoid it. Injury can dent motivation so injury prevention is an important part of allowing people to stick to a training regime. If you find yourself injured it is important to take a step back and listen to your body, it means giving yourself plenty of rest and not running if you are in pain and to only start running again when the pain has been reduced sufficiently. If you continue to run through the pain you can cause a minor injury to become much more serious.
Knee pain is one of the most common conditions to affect runners and can be caused by swelling under the knee cap. The pain can be dull or sharp and severe. It is advised to apply ice to the knee and to engage in regular stretching. It is important to never apply ice directly to the skin instead wrap it in a towel. It is important to stop running if you have knee pain, a week’s rest should be sufficient but if it persists we recommend visiting your doctor so he or she can have a look at it.
In order to prevent reoccurring knee pain we recommend trying knee-strengthening exercises and a good pair of sports insoles. Knees can be strengthened through the use of squats, thigh contractions, leg raises and lunges. It is recommended that if you do go with the squat that you have a certified gym instructor teach you the lift properly. The squat is the king of all exercises and is brilliant when done correctly as it really does strengthen the legs and knees more than any other exercise out there but if it is done incorrectly then the poor form can lead to injury if you are doing high weights.
Running insoles cushion the impact of your foot on hard flat road surfaces thus protecting your ligaments and joints from wear. Running insoles also come with additional arch support that helps to prevent over-pronation and encourages an efficient biomechanical stance thus improving posture and giving your knees a well deserved rest.