Preventing Knee Joint Pain

Any runner or active person knows how susceptible the knee is to pain and injury. Knees are complex pieces of human architecture that absorb a great deal of stress in many types of popular exercise activities, including running, climbing, tennis, weightlifting, and golf.

Among the many types of knee conditions and injuries that can severely limit activity:

• Hyperextended knee
• Knee tendinitis
• Osteoarthritis of the knee
• Strained or torn ligament
• Torn meniscus
• Water on the knee

At the Running Institute, we believe an ounce of prevention is worth a pound of cure. Here are a few recommendations for keeping your knees healthy.

Shoes: Wearing comfortable and supportive footwear is good for knees as well as ankles. Women: avoid high heels. Runners: Consult professionals to select the right shoes for the type and intensity of your exercise routine.

Weight Loss: One of the easiest and most effective ways to take stress off your knees (along with hips and ankles) is to lose weight. Did you know that every pound of body weight exerts about four pounds of pressure on the knees?

Warm Up and Warm Down: Thoroughly stretch calves, hamstrings and quadriceps before starting a run or other intense exercise or activity. This minimizes the chance for knee strains as well as pulled muscles. Proper stretching is especially important in cold weather or when exercising first thing in the morning.

Lift Weights: Strengthening the muscles around the knee helps to stabilize the joint and reduce the risk of hyperextensions and tears. Squats, lunges and leg presses are excellent for developing quads and glutes; straight leg deadlifts and leg curls work hamstrings; and calf raises strengthen the calves. As with any weightlifting program, be sure not to overdo it. Too much weight can damage knees rather than keep them in top condition.

It’s not easy to participate in sports or even go on a leisurely jog when your knees ache. Take care of your knees – and they will take care of you!