A runner’s guide to knee safety
How do I protect my knees and still maintain my marathon-training regimen?
It’s true; running can be tough on our knees. They bear the load of the rest of our body, serving as shock absorbers and soaking up the impact of several times our weight with every stride. Shoes, running surface, hills, weak muscles and over-pronation (feet rolling inward) can affect our knees’ health; women may be more likely to have knee trouble than men. If your knees hurt while you run, stop running immediately, ice them, then consider the following checklist for running health.
* Shoes. Worn-out shoes have less than half of their original shock-absorbing ability, according to the American Academy of Orthopaedic Surgeons. Also if your feet pronate (roll inward) too much, and your shoes don’t compensate for it, you could be setting yourself up for a host of problems. Sometimes motion-control shoes aren’t enough, however. You may need orthotics, custom inserts that keep you from over-pronating.
* Running surface. A hard surface, such as concrete, is the worst thing you can run on because it has no give. This puts additional stress on your knee joints, especially going downhill. Stick to soft, flat surfaces such as grass, dirt, even asphalt (roads are better than concrete sidewalks) or use a treadmill.
* Weak muscles. Strong, flexible quadriceps are important, especially the vastus medialis (the big muscle that ends just above your knee toward the inside of your leg). You can strengthen it with leg extensions or leg lifts in the gym.
* Especially for women. A wide pelvis, more common among women than among men, can put more stress on the quadriceps above the knee and result in a greater chance of knee injury. Men can experience stress on this muscle too, though not as often. Strengthening your quadriceps will help minimize knee stress.
* Cross-training. I always advise cross-training to avoid injuries, no matter the sport. Repeated high-impact exercise does take its toll on the body. Consider swimming and weight-training sessions to balance your fitness routine.
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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to: stephoakes@aol.com. She cannot respond to every query.
