Written By: Pavitra Sampath | Updated : January 6, 2017 12:39 PM IST
Known as runner's knee, this is a common condition where a person sustains injuries in and around the knee. Caused due to the constant jolt of running on hard ground, this condition can easily be prevented. In this post Dr. Suraj Gurav, Consultant, Joint Replacement and Orthopedic surgeon, Asian Hospitals (a unit of Asian Heart Institute, Mumbai) shares tips on precautions you should take while practicing for the marathon.
Tip#1: Warm up before you start: Warm ups are absolutely essential when it comes to protecting your body from injuries. Dr Gurav says, ' Active stretches of the thigh and leg muscles are a must. Apart from that, stretching the muscles of the front and outside of the thigh are also crucial.' A proper stretch helps ready your muscles -- especially those of the thighs and calf -- for the onslaught of running and protect your keens from injury.
Tip #2: Protect your knees: According to Dr Gaurav, wearing protective gear like a shin guard and knee guard helps protect your knees and keeps them safe from injury.
Tip #3: Strengthen the muscles that support your knees: 'Muscles like the ones of the thighs, calf, hips and buttocks (gluteal) are the ones that help you run the right way. Strengthening them helps prevent injury and fatigue. Apart from that strong gluteal muscles help align your knees and prevent knee pain.' says Dr Gurav.
Tip#4: Wear the right shoes and socks: The right shoes and socks are as important as practicing for your run itself. Dr Gurav says that buying an wearing shoes that are comfortable and fit snugly are essential to a safe run. 'Buy them from a reputed store, preferably from a one that you have purchased sportswear from previously. Also, it is important to remember that changing your footwear after every 500 kilometers is an absolute must.' says Dr Gurav. Worn out shoes are bad for your knee as over time the shoes tend to lose their shape and offer very little support. So, throw out old and worn out shoes and invest in a good pair.
Tip #5: Run the right way: Dr Gurav suggests taking short strides when you run as it not only helps reduce the stress on your knees but also helps improve efficiency -- helping you run for longer.
Tip# 6: Take a break from running: If running is the only thing you do, giving it a break is a good idea. That is because when you run a certain set of muscles and joints get strained. Constantly applying pressure on these areas can lead to wear and tear of your joints -- especially your knees. According to Dr Gurav other activities, apart from running will help improve your stamina. Activities like biking, swimming are great to give your knees that much needed break.
Tip# 7: Run on the right surfaces: Uneven surfaces can wreak havoc with your knees, so make sure you run on flat and well paved ground to protect your knees. According to Dr Gurav, slopes are bad for your knees too, so avoiding is the best way to protect your knees.
Tip# 8: Stretch after a run: 'After the run, the muscles are sore. Stretching helps in a faster recovery of sore muscles.' says Dr Gurav.
Tip #9: Give your knee some ice therapy: Ice applied on the knee is great to help relieve soreness and pain. Doing so twice or thrice a week for at least 20 minutes is a good way to help your knees recover after a long run.
Tip #10: Use a foam roller to heal the pain: If the pain in your knees is too intense after a long run using a foam roller goes a long way in relieving the pain. Gently roll up and down to massage the painful area for effective relief.
Image source: Getty Images
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